06-12-2019

FITNESS

STRENGTH
3 sets of
15 kb tempo deadlift
60m front rack carry
12 front rack reverse lunges

SKILL: ring muscle up

WOD
3 rounds of
500m row
8 ring muscle up/8 ring pull ups+8 dips
30 air squat

BURNOUT

FOR TIME
3 ROUNDS
21/18 calories air runner
15 dumbell thrusters
9 half man makers

REST 1′

3 ROUNDS
15/12 calories air bike
50 du/100 jump rope
16 goblet lunges

REST 1′

3 ROUNDS
30m sled push
15 swings
15 push ups