13-04-2023

FITNESS

STRENGTH
Every 2′ for 10′
3 back squat 1+1/4
build up

WOD
Team of 2

50. cal row
20 devil press
50 t2b
100 wallballs
50 t2b
20 devil press
50 cal row

BURNOUT

TEAM OF 2
-FOR TIME-

-1000m row

-32 routes farmers kb walk (change every 8 while the
partner in holding plank)

-1000m row

-18 routes of bear walking (change every 6 while the
partner is holding 2 kb’s)

-1000m row

-100 heavy wallballs (change every 10 while
the partner is on push up potition)

LEVEL 4

Strength
EMOM x 6min
7 x Deadlifts

Workout
AMRAP 13min
3 x Pull ups
6 x Hang Power Cleans
9 x Push ups
12/10 x Calories
50 x Single Unders