06-06-2023

FITNESS

STRENGTH
EMOM 15′
1.10-15 ring push ups weighted if possible
2. deficit reverse lunges
3. 30” hollow rocks

skill: hspu/ hswalk

WOD
2 Sets of :
Amrap 6′
4 hspu/7,5m hswalk
8 db snatch
36 du

rest 1′ b2n

BURNOUT

Team of 2
-FOR TIME-

-25 burpee box jump overs
-70 calories row
-30 dual DB hang snatch

-25 burpee box jump overs
-60 calories row
-40 dual DB thrusters

-25 burpee box jump overs
-50 calories row
-50 dual DB hang clean

-25 burpee box jump overs
-40 calories row
-60 synchro single arm snatch

LEVEL 4

Strength
EMOM x 12min
1) 7 x Deadlifts
2) 12 x DBL DB Strict Press
3) 40sec Wall Sit

Workout
Team of 2
AMRAP 12min
10,20,30,40,50…etc
KB Swings
Push ups
Kipping Leg Raises