05-12-2023
FITNESS
STRENGTH
15-12-9-6
weighted close grip push ups
12-9-6-3
strict pull ups
skill: hswalk
wod
Amrap 12′
10m hswalk / 2-3 wallwalk
10 one arm hang clean and jerk
50 du
8 single arm devil press
BURNOUT
Every 2min for 30min
1) 15-20 x Wall Balls+ 10-15 x Burpees
2) 500m/400m Row
3) 20 x Push ups+100 x Single Unders
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