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alicanumay

02012023

Strength:


EMOM 5 min.

7-6-5-4-3 paused front squat (with a full second at the bottom)


rest 1:00


EM0M 5 min.

7-6-5-4-3 front squat


WOD: 4 Rounds for time


10 x (1 kettlebell sumo deadlift high pull + 1 kettlebell swing)

12 hand release push ups

15 box jumps

20 tuck ups


rest :30


Accessory: 3 Rounds


10 plank transitions

10/10 bodyweight split squat

:30 seconds dead hang hold

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