07-06-2023

FITNESS

STRENGTH
Every 1:30” for 7 sets
1 snatch deadlift + 1 snatch below the knee + 1 snatch

WOD
Team of 2
14 rounds i go you go
15 cal
10 burpee box jumps

BURNOUT

Core Strength

3 sets:
-10 v-ups
-30 russian twists
-10 weigthed sit ups
-10 v-ups

Amrap 7′
-10 h.r.p.u
-50 du/100 su
-5 man makers

(Rest 2′)

LEVEL 4

Skill: Ring Dips

Gymnastics Strength
9-7-5-3
Strict Ring Dips
Strict Pull ups
Then,
20-15-10-5
Ring Rows
Push ups

Workout
4-5 Sets of
1min Max Reps Burpee Box Jumps Over
1min Max Cal Row
1min Rest