04-07-2022

FITNESS

STRENGTH
Every 1:30” for 9′
5 deficit deadlift

wod
Team of 2
Amrap 20′
buy in:
50 cal
50 hang squat clean 60/40
200 du
50 jerk
50 cal

*if there is a remaining time then
find a heavy clean and jerk

BURNOUT

TEAM OF 2
AMRAP 9′
-12 synchro medball sit ups
-8 synchro one arm devil press
-4 synchro burpees

REST 1′

AMRAP 9′
-Athlete 1: row
-Athelte 2: rest
*complete as many calories as possible*

REST 1″

AMRAP 9′
-Buy in: 1250m run together
remainig time