26-09-2022

FITNESS

STRENGTH
In a 10′ window find
a heavy 3rm hang squat clean

Team of 2
wod
for time:
50 cal row

then

3 rnds each
10 t2b
10 hang clean and jerk 50/35

then

50 cal row

then
3 rnds each
6 bar muscle up / 10 c2b / 10 pull ups
10 front squat

BURNOUT

AMRAP 7′
Buy in: 250m run
-10 push ups
-10 air squat
-10 leg raises

REST 2′

AMRAP 7′
Buy in: 250m run
-10 burpee deadlift
-10 air squat
-10 v-ups

REST 2′

AMRAP 7′
Buy in: 250m run
-10 overhead lunges
-10 one arm hang snatch
-10 hrpu