DU / Crossover / DU Crossover skill
EMOM x 12 mins
Min 1 – 1 min of skill
Min 2 – 30sec plank + 30 sec plank jacks
Min 3 – Strict HSPU 4-8 reps

Metcon:-
3 rounds
400m Run
30 KB swings 32/24kg
15 T2B
10 Devils Press 2×22.5/15kg