06-04-2023

FITNESS

STRENGTH
4 sets of
(8+8) front foot elevated split squat
30” wallsit
12 deficit kb deadlift

rest 1:30”

WOD
3 sets of
Emom 6′
1. 3 bar muscle up + 5 pull ups + 7 t2b/ 7 pull ups + 7 t2b
2. 12-15 cal row
3. 12-15 burpees

rest 2′
BURNOUT

TEAM OF 2
-2 ROUNDS FOR TIME-

-20 synchro burpees

-32 shuttle run (change in 16 while the partner is holding
2 kb’s in front rack)

-150 du/300 su (each)
(change every 50/100 while the other is holding 2 kb’s)

-20 synchro burpees

-30m (each) single arm overhead walking lunges
(change every 15m while the other is on wall sit)

LEVEL 4

Strength
EMOM x 6min
2 x Clean Pulls
2 x Power Cleans
2 x Thrusters

Workout
3 Rounds of
10 x Pull ups
15 x Clean and Push Press/Jerk
10 x Pull ups
15/12 x Calories