06-09-2023

FITNESS

STRENGTH
Every 2′ for 10′
7 deadlift
same weight across all sets

skill: butterfly pull ups / kipping

wod
Emom 16′
1. 10 pull ups + 10 push ups
2. 16 db snatch
3. 12 burpees
4. 12-15 t2b

BURNOUT

Core Strength
4 sets

-8 pike ups
-30″ plank
-12 v-ups
-20″ hollow rocks

Amrap 17′
-15/12 calories
-20 swings
-8 burpee box jumps over
-10 goblet squat

LEVEL 4

Skill: Kipping Pull ups

Workout
AMRAP 20min
5 x Kipping Pull ups
5 x Burpees
10 x DBL DB Hang Cleans
5 x Burpees
20 x DBL DB Lunges
30 x Single Unders