07-07-2021

FITNESS

STRENGTH
Every 2′ for 10′
5 deadlift
build to heavy 5 of the day

wod
2 rnds of
Amrap 8′
10 deadlift 80/60
15 t2b
20 wallballs

rest 2′

*second amrap begins with
20 wallballs
15 t2b
10 deadlift

BURNOUT

FOR TIME
1000m run
20 one arm dumbell push press(10/10)
40 burpees

REST 1′

750m run
16 one arm dumbell push press(8/8)
30 burpees over dumbell

REST 1′

500m run
12 one arm dumbell push press(6/6)
20 burpees to target

REST 1′

250m run
8 one arm dumbell push press(4/4)
10 single arm devil press