Warmup: 3 Rounds
– 200m
– 15 A/Squats
– 10 Samsong Lunges
– 5 Burpees
Strength: E3mom for 15´
– 4x Back squats 5″ Slow down
*Set 1 = @ 65%
*Set 2 = @ 70%
*Sets 3-5 = @ 75%
Strength: 3 SuperSets
Bench Press:
– 10 Incline dumbbell bench press + 8 Strict supinated pull-up
WOD: 3 Rounds
– 400m Run
– 21x Wall Balls with 9.00kg / 7.00kg
– 18x Dumbbell Snatches with 22.50kg / 17.50kg
– 15x Burpee Box Jump Overs with 60.0cm / 50.0cm
– 9x Handstand Pushups