05-09-2023

FITNESS

STRENGTH
3 set of
10 standing arnold press
10 chest supported rows 2” pause at the top
15 reverse flys

rest 1:30”

skill: kipping hspu/strict hspu

wod
Amrap 15′
5 hspu
15 wallballs
5 hspu
15 cal
5 hspu
15 swings

BURNOUT

TEAM OF 2
8 R.F.T (I GO YOU GO)

-250/180m row
-3 dual DB burpee deadlift
-3 dual DB hang squat cleans
-3 dual DB devil press
-3 dual DB thrusters

LEVEL 4

Strength
EMOM x 8min
5 x Deadlifts

Workout
,Team of 2
AMRAP 15min
30 x Synchro Single Arm DB Hang Snatches
30/20 x Calories
30 x Box Jumps Over