Strength: EMOM 10 min.
10-9-8-7-6-5-4-3-2-1 front squat
(choose wisely!)
WOD: For time
30-24-18-12-6 one arm dumbbell push press
90-75-60-45-30m shuttle run
immediately into
18-15-12-9-6 toes to bar (21-18-15-12-9 knees to chest)
50-40-30-20-10 double unders (x2 single unders)
Accessory: 3 Rounds
10dumbbell zottman curl
20 banded push down
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