07-12-2023

FITNESS

STRENGTH ( for time)
5-5-5-5-5
Strict Ring Dips (weighted for advanced)/Banded Ring Dips
*After each set
10 v-ups + 10 hollow rocks

skill: hspu

WOD
Amrap 15′
250m row men/ 200 m row women
15 box jump over
10 burpees to target
5 hspu or pike push ups

BURNOUT

For Time
3 Rounds of
30/20 x Cal Row
30 x Goblet Squats
30 x Single Arm DB Hang Snatches
50 x Single Unders

Rest 3min

3 Rounds of
30/20 x Cal Ski
30 x Goblet Lunges
30 x Single Arm DB Push Press
50 x Single Unders