Wednesday 18/11
A. WARM-UP x3
-x20 scissor swings
-x20 shoulder openers
-x10 side lunges
-x10 squats
-x10 jumping jacks
B. EMOM FOR 4MINS
min1: 40sec Wallsit
min2: 30sec HS hold
C. E1.5M FOR 9MINS – Front squat
x5 @70%
D. EMOM FOR 8MINS
Set1-4: x1 Clean @70%
set5-8: x1 clean @80%
E. WOD – AMRAP 7MINS
10/7cal Bike or 12/9cal row or 10/7cal ski
10 HSPUs
16 KB swings