30-08-2023

FITNESS

STRENGTH
Every 2′ for 10′
5 front squat build up

wod
For time
5 rounds of
10 power snatch 40/30
12 box jumps

cash out: 2′ max hang hold

BURNOUT

Core Strength
3 sets
-10 weighted sit ups
-30″ plank
-10 v-sit ups
-20″ hollow hold

Amrap 7′
-12/10 calories row/ski
-15 wallballs

Rest 2′

Amrap 7′
-12/10 calories ski/row
-15 dual db hang clean

LEVEL 4

Skill: Turkish Get Up

AMRAP 3min
Max Reps Turkish Get ups

Rest 1min

AMRAP 12min
12 x Single Arm DB Hang Snatches
12 x Toes To Rings
30 x Single Unders

Rest 1min

AMRAP 3min
Max Reps Turkish Get ups