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:-
800m Run buy in
2 rounds
40 Wallballs 9/6kg
30 Pull ups
20 KB swings 32/24kg
10 HSPU
Then 800m run buy out