04-11-2021

FITNESS

STRENGTH
Every 2′ for 10′
3 back squat 33×1
across

skill: bar muscle up

wod
3 rounds of
7 power snatch
14 t2b

rest 2′

3 rounds
12 front squat
6 bar muscle up/ 12 c2b/15 pull ups

Cap:20′

BURNOUT

TEAM OF 2

AMRAP 15′
250m run together
15 burpees syncronized
20 partner weighted sit ups
20 one arm dumbell thusters

AMRAP 15′
250m run together
20 hand release push ups
20 one arm devil press
30 jumps over partner holding plank