21-06-2023

FITNESS

STRENGTH
Deadlift
Every 2′ for 10′
set 1: 5 reps
set 2: 3 reps
set 3: 2 reps
set 4: 1 reps
set 5: 5 reps

WOD
2 sets of:
Emom 9′
1. 18-22 wallballs
2. 12 burpee to target
3. 10 one arm db hang clean and jerk

rest 2′ b2n sets

BURNOUT

Amrap 5′
-30 single arm DB snatch
-70 du/140 su
-15 push ups
*max reps shuttle runs

REST 3′

Amrap 5′
-70 du/140 su
-15 push ups
-16 shuttle runs
*max reps DB snatch

REST 3′
Amrap 5′
-15 push ups
-16 shuttle runs
-30 DB snatch
*max reps du/su

LEVEL 4

Skill: Kipping Pull ups, Pistols

Workout
3 Sets of
AMRAP 6min
30 x Single Unders
10 x Pistols/DBL DB Reverse Lunges
8 x Box Jumps
6 x DBL DB Devil Press
4 x Kipping Pull ups

Rest 2min Between Sets