09-05-2023

FITNESS

STRENGTH
3 sets of
12 floor presses
12 reverse grip ring rows
20” chin up hold

rest 1′

skill: bar muscle up

wod
For time
35-25-15
heavy wallballs 12/9
12-8-4
bar muscle up/or
25-20-15 pull ups

BURNOUT

TEAM OF 2
(I GO YOU GO)

6 sets each:

-18 wallballs
-12 heavy russian swings
-9 h.r.p.u
-40 du/80 su

LEVEL 4

Strength
EMOM x 6min
ODD: 5 x Back Squats
EVEN: 20 x Weighted Hip Thrusts

Workout
EMOM x 16min
1) 6 x Deadlifts+ 8 x Push ups
2) 14-10/12-8 x Calories
3) 10 x Burpees Box Jumps
4) Rest