10-05-2023

FITNESS

STRENGTH
Every 2′ for 10′
5 front squat 3” pause at the bottom
build up

wod
21 power snatch 45/30
21 bupees
21 t2b
15 ohs
15 burpees over bar
15 t2b
9 squat snatch
9 burpees to target
9 t2b

BURNOUT

Grip Strength
4 sets:
-30″ heavy kb hold
-8 k2e
-8 dual kb deadlift
-8 k2e

Amrap 14′
-13/10 cal row
-10 swings
-13/10 cal ski
-8 burpees

LEVEL 4

Skill: Kipping Pull ups

Workout
3 Sets of
AMRAP 6min
4 x Kipping Pull ups
8 x Single Arm DB Devil Press
12 x Goblet Squats

Rest 2min Between Sets