14-09-2023

FITNESS

STRENGTH
4 rnds of
6 bench press
15 reverse flys with light dbs or plates

rest 1:30”

WOD
Emom 20′
1. 6 squat clean 60/40
2. 50-70 du
3. 14 burpees over bar
4. rest

BURNOUT

TEAM OF 2
-FOR TIME-

-1500/1200m row/ski
(one partner is holding 2 kb’s)

-140 heavy wallballs
(perform 15 synchro swings when you change)

-120 push ups
(one partner is holding 2 kb’s)

-1500/1200m ski/row
(one partner is holding 2 kb’s in front rack)

LEVEL 4

Strength
EMOM x 6min
2 x Snatch Pulls
3 x Power Snatches

Workout
EMOM x 16min
1) 14/12 x Calories
2) 8 x Thrusters+ 4 x Burpees
3) 70-100 x Single Unders
4) Rest