01-02-2022

FITNESS

STRENGTH
3 rounds of
10 arnold presses
5 strict chin ups weighted if possible
3 wallwalk pause 3” at the top

rest 1:30”

skill: bar muscle up

wod
2 sets of :
Amrap 6′
12 one arm hang clean and jerk 25/15
10 burpees
5 bar muscle up/5 pull ups + 5 push ups or dips

rest 2′ b2n

BURNOUT

2 rounds

ΑΜRAP 7
4 dumbell thrusters
8 leg raises
40 jump rope

REST 1

AMRAP 7
4 dumbell ground to overhead
8 calories bike/runner
40 jump rope