15-03-2024

FITNESS

OPEN WORKOUT 24.3
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

Time cap: 15 minutes

Women (29, 43 kg)
Men (43, 61 kg)

Accessory Strength
EMOM x 8min (40sec On 20sec Off)
1) Russian Twists
2) Alt V Ups
3) Plank Hold
4) Gluted Bridges Weighted

BURNOUT

workout of the day

2 sets
of

armap 5
max cal

rest 2

amrap 5
15 jump squat
10 db snatch
5 burpees over db

rest 2