04-07-2023

FITNESS

strength
Emom 15′
1. 10-15 ring push ups
2. 4 strict chin ups + 5” hold last rep
3. 40” hollow hold

skill: hspu

wod
Emom 16′
1. 15 cal
2. max hspu ( 45”)
3. 15 squat + max wallwalk
4. rest

BURNOUT

TEAM OF 2

-FOR TIME-
(I GO YOU GO)

2-4-6-8-10-12
-burpee box jump overs (75/60cm)
-x2 single arm heavy DB snatch

Rest 2′

12-10-8-6-4-2
-burpee box jump overs (75/60cm)
-15/12 calories row

LEVEL 4

Strength
EMOM x 8min
ODD: 6 x Deadlifts
EVEN: 15-20 x Weighted Hip Thrusts

Workout
AMRAP 10min
5 x Hang Power Snatches
10 x Back Rack Lunges
20 x Single Unders