13-06-2023

FITNESS

Strength
4 sets of
7 strict pull ups with a 2” pause at the top
7 strict hspu with a 2” pause at the bottom
30” hollow hold

rest 1′ b2n

Skill: t2b

WOD
Amrap 20′
400m row/ski/bike
5 t2b*
5 hand release push ups

*After every round increase 5 reps
for t2b and hand release push ups

BURNOUT

TEAM OF 2
(I GO YOU GO)

Amrap 26′

(A)
-100 du/200 su
-25 dual DB hang snatch
-15 burpee box jump overs

(B)
-15 burpee box jump overs
-25 dual DB hang snatch
-100 du/200 su

LEVEL 4

Strength
EMOM x 9min
1) 5 x 1/4+1/1 Strict Press
2) 20 x Weighted Reverse Lunges
3) 20 x Single Arm KB Swings (Hand To Hand) (10/10)

Workout
AMRAP 7min
10 x Deadlifts
50 x Single Unders

Rest 2min

AMRAP 7min
8 x Push Press
12 x Burpees