11-09-2023

FITNESS

STRENGTH
Every 2′ for 10′
5 back squat

skill: push jerk

WOD
(team of 2 i go you go)
7 rnds
3 push jerk
3 front squat
3 pull ups

30 cals

5 rnds
3 push jerk
3 front squat
3 pull ups

30 cals

3 rnds
3 push jerk
3 front squat
3 pull ups

BURNOUT

3 Sets:

Amrap 8′
-20 box jumps
-20/17 calories
-15 burpees
-20 swings

REST 2′

*max reps alternating:
calories/burpees/box jumps

LEVEL 4

Strength
EMOM x 8min
2 x Clean Pulls
2 x Clusters

Workout
AMRAP 4min
Max Reps Bear Complex

Rest 1min

AMRAP 4min
Max Calories

Rest 1min

AMRAP 3min
Max Reps Burpees Over Bar