Round-a-round-a-rosy

CROSSFIT

Strength
Push press 12 – 12 – 12 – 12
superset with
Ring rows 12 – 12 – 12 – 12

WOD
Buy in 75 double unders
6 rounds
12 front squats 60/40
18 ball slams
Buy out 75 double unders

HIIT

Part 1)
Tabata (8 mins)
Wall balls
OH plate lunges

Part 2)
3 rounds max effort
(1 minute work / 30 seconds rest)
Box jumps
KB thrusters
Burpees

Part 3)
10 minute EMOM
3 rig runs
Max sit-ups