CROSSFIT

WU:

30S On / 15 Rest / 2 Rounds :

- Machine

- Half burpees

- Shoulder taps

- Handstand hold / Straight arm plank

WO1: (18min )

21 - 15 - 9 - 6 - 3

- Pull ups

- Alternating DB Snatch

* Every Round:

- 100 Skipping Rope .

WO 2 :

EMOM / 15 Min :

1. 3 Deadlift

2. 3 Push press

3. 3 Bench press

WO 3: (18 min )

Conditioning:

5 Rounds:

- 10 DB Bench press

* 200M Machine

Into ..

4 Rounds:

- 10 DB Push press

- 10 Push ups

- 15 Bench Dips