Warm up
4 rounds
8 swimmers
8 groiners
8 box dips
8 PVC thrusters
Strength
Strict hspu
5×10
Db strict presses
5×12-15
Db lateral raises
5×20
WOD
Emotm 21
Minute 1
15 thrusters
Minute 2
12 muscle ups
Minute 3
Max double unders in 30 seconds