11-04-2023

FITNESS

STRENGTH
3 rnds
12 bench press
6 chin ups
3 wallwalk
12 ring rows

rest 1:30”

skill: butterfly pull ups/kipping pull ups

WOD
3 rounds of
25 swings
15 pull ups
100 du /200 s.u

BURNOUT

TEAM OF 2
AMRAP 25′

(I GO YOU GO)

-15/12 cal row
-12 leg raises
-9 burpees
-6 dual db hang snatch

LEVEL 4

Strength
EMOM x 8min
3 x 1/4+1/1 Back Squats

Workout
Every 2.30min for 15min
6-9 x Burpees Over Bar
9-12 x Thrusters
12-15 x Box Jumps