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
50 DU’s
20 Wallballs 9/6kg
15 DB Snatch 22.5/15kg
into
4 rounds
5 Wallwalks or 20m Handstand walk
7 Squat cleans 80/60kg
into
5 rounds
10 /7 Cal bike
10 KB Push Press 2×24/16kg
5 C2B