1)Skill

For 15min Practice HSW
esim:
- 7.5m + 7.5m Fast
- 15m Walk with 2x pirouette
- HSW Ramp
- Backwards HSW

EMOM 12

1) 20 Double crossover / 30 Single cross
2) 3 Wall Walk + 3 w.f.Hspu / 1 Set of s. Hspu
3) 5-10 bMU

METCON
9 Rounds:

• 6 C2B
• 6 Barbell Reps* @30kg
• 4 Burpee To Target Rest 30sec between rounds

Rounds 1-3: Power Snatch
4-6: Thruster
7-9: Power C&J

ACCESSORIES

3-4 Rounds For Quality:

• 1 Set of Barbell Z-Press (2 RIR)
• 10-15 Lu Raise (2xPlate)
• 15-20 Banded Face Pull *Rest as needed