08-09-2023

FITNESS

STRENGTH
3 sets of
16 split squat back foot elevated
9 strict knees to elbows
30” wallsit weighted

rest 1:30”

skil: Ring muscle up

wod
2 sets of
Amrap 7′
4 ring muscle up
8 burpees
32 du

rest 2′

BURNOUT

Core Strength

3 sets
-40 russian twists
-15 weighted sit ups
-15 t2b
-12 pull throughs

(Rest 1′)

Amrap 15′
-70 du/140 su
-6 dual db hang clusters
-8 db push ups
-10 sit ups

LEVEL 4

Strength
EMOM x 8min
2 x Snatch Pulls
2 x Power Snatches
2 x Overhead Squats

Workout
3 Rounds of
7 x Deadlifts
14 x Box Jumps
7 x Pull ups
14/12 x Calories