Warm up: Relay races – Wheel barrow, buddy carry, Partnered Crab , frog jump overs x2
Movement prep-Crossover symmetry + 5min double tech
Strength
EMOM x5mins 5 strict chins-use band/add weight
rest 3mins then
EMOMx5mins 5 strict dips using boxes/bench/add weight
WOD
100 doubles (Hsingles)
40 burpees
75 doubles
30 burpees
50 doubles
20 doubles
