13-09-2022
FITNESS
STRENGTH
3 rounds of
10 arnold presses
5 strict chin ups weighted if possible
3 wallwalk pause 3” at the top
rest 1:30”
skill: bar muscle up
wod
2 sets of :
Amrap 6′
12 one arm hang clean and jerk 25/15
10 burpees
5 bar muscle up/5 pull ups + 5 push ups or dips
rest 2′ b2n
BURNOUT
EMOM 30′
-15/10 cal row
-15 strict clean n press
-40 mountain climbers
-12 burpees over DB
-REST
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