19-11-2021
FITNESS
skill: ring muscle up
strength progressions
3 sets of
4 transitions and dip/3 ring muscle up or 2 strict
10 kipping
5 false grip rows + 20” ring support
rest 1:30”
wod
Amrap 12′
3 ring muscle up
15 box jump over
50 du
3 wallwalk
BURNOUT
EMOM 14
13/11 Calories bike
12 one arm devil press
REST 2
EMOM 14
18 one arm dumbell thrusters
15/12 Calories row
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