Monday 13/10
A. WARM-UP x3
-x20 scissor swings
-x20 arm hugs
-x10+x10 leg swings
-x10 yoga plex
-x10 squats
B. EMOM FOR 6MINS
min1: 30sec hollow
min2: 30sec arch
C. EMOM FOR 10MINS
x1 C&J (BOTC)
D. WOD – 4 ROUNDS FOR TIME
8 cleans (Sc: 50/35kg , Beg: 35/20
12 pull ups
6 shoulder2OH