08-06-2023

FITNESS

STRENGTH
In a 12′ window build
3rm front squat

skill: bar muscle up

WOD
FOR TIME
10 devil press
8 db front squat
6 push press
4 bar muscle up/8 pull ups

9 devil press
7 db front squat
5 push press
5 bar muscle up/10 pull ups

8 devil press
6 db front squat
4 push press
6 bar muscle up/12 pull ups

7 devil press
5 db front squat
3 push press
7 bar muscle up/14 pull ups

BURNOUT

TEAM OF 2
-FOR TIME-

-60 T2R
-90 calories row/bike/ski
-30 dual DB devil press

Rest 2′

-60T2R
-90 calories row/bike/ski
-30 dual DB man makers

Rest 2′

-60 T2R
-90 calories row/bike/ski
-30

LEVEL 4

Strength
EMOM x 6min
3 x Hang Squat Cleans

Skill: Push Jerk

Workout
For Time
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans
Front Squats
Push Press/Push Jerk