05-07-2022

FITNESS

STRENGTH
3 sets of
12 floor presses
12 reverse grip ring rows
20” chin up hold

rest 1′

skill: bar muscle up

wod
For time
35-25-15
heavy wallballs 12/9
12-8-4
bar muscle up/or
25-20-15 pull ups

BURNOUT

A) EMOM 6′
-14/10 cal row
-45″ max reps air squats

REST 2′

B) EMOM 6′
-15 leg raises
-45″ max reps box jumps over

REST 2′

C) EMOM 6′
-15/12 push ups on db’s
-45″ max reps dual db hang snatch

REST 2′

D) EMOM 6′
-8 inchworm hrpu
-45″ hollow hold