05-07-2021

FITNESS

STRENGTH
Every 2′ for 10′
5 back squat
build to a heavy 5 of the day

Skill: hang clusters

wod
For time:
21-15-9
cal row/bike/run
15-12-9
hang clusters 50/35-60/40
12-9-6
bar muscle up/c2b/ strict pull ups

BURNOUT

4 rounds
15 weighted sit ups
15 seated leg lifts
30 russian twists
20 mountain climbers

CAP 15MIN

REST 2′

AMRAP 15
500m run
40 ground to overhead(dumbell or plate)
30 push ups
20 wall balls
10 burpees