12-12-2019
FITNESS
STRENGTH
3 sets of
6 deadlift 70%
6 bench press 70%
SKILL: Bar muscle up/kipping pull ups
WOD
Amrap 7′
6 bar muscle up/5 strict pull ups + 5 push ups
6 burpee box jump over
rest 1′
Amrap 7′
7 deficit hspu
50 du
BURNOUT
AMRAP 15′
250m run
20 box jumps
15 push ups
10 slam balls
REST 2′
AMRAP 15′
50 du/100 jump rope
20 goblet squat
15 burpees
10 broad jumps
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