10-12-2019

FITNESS

STRENGTH
9-6-3-6-9
strict chin ups
ring push ups
*after every set 3 wallwalk

SKILL: one arm kb clean and jerk

WOD
EMOM 16′
1.15 cal row
2. 10 one arm kb c&j + 8 goblet squat
3.8 t2b + 10 walballs
4. rest

BURNOUT

AMRAP 9′
15/12 calories bike
15 swings
15 goblet squat

REST 1′

AMRAP 9′
50 du/100 jump rope
15 wall balls
15 ground to overhead

REST 1′

AMRAP 9′
15/12 calories air runner
15 burpees
15 sit ups