Strength 

EMOM 12 min

min 1- 5 Romanian deadlifts  

min 2- 15 banded pull thrus

min 3- 10 supine hamstring curls  

 

WOD 

8 min Amrap  

30 double unders  

12 KB hang snatches 55/35

 

HW 

Reverse Hyper 3x15

5 rounds 

15 ghd sit ups  

15 hip extensions  

30’ handstand walk ending with pirouette  

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource