06-07-2020
FITNESS
Strength
Every 3 for 12
1 hang power clean
2 power clean
3 front squat
4 push jerk
*increase weight after every set
WOD
30 cal bike
12 bear complex 60/40
25 cal bike
10 bear complex
20 cal bike
8 bear complex
15 cal bike
6 bear complex
10 cal bike
4 bear complex
5 cal bike
2 bear complex
Accessories
50 weighted sit ups
BURNOUT
2 Rounds of
AMRAP 3
20/16 cal Ski/row/bike
Amrap Kb swings
AMRAP 3
25 kettlebell thrusters
Amrap burpees over kettlebell
AMRAP 3
200m run
AMRAP push ups
AMRAP 3
60 V-ups/v-sit ups
AMRAP hollow hold
Rest 1min Between Rounds
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