Conditioning: EMOM 16 min.
min 1: max. rep burpee in
min 2: max. rep one arm dumbbell box step ups in
min 3: max. rep one arm dumbbell burpee box step ups in
min 4: rest!
Round 1-2-3-4: (45-40-35-30 seconds on)/(15-20-25-30 seconds off)
WOD: For time
15-12-9-6-3
hand release push ups
sumo deadlift high pull (30/20)
immediately into
15-12-9-6-3
thrusters
x2 tuck ups
Accessory: 3 Rounds
10banded strict press
12/12 weighted shoulder taps
30-45 seconds overhead plate hold
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