16-07-2021

FITNESS

STRENGTH

skill: ring muscle up

3 sets for quality:
5-6 ring dip + 10” ring support
8-10 false grip ring rows /5 jumping ring muscle up/3 ring muscle up

wod
3 sets of
Amrap 5′
4 db thrusters
6 t2b

rest 2′ b2n rounds

1 set= t2b
2 set = hspu
3 set= ring muscle up/ ring pull ups

BURNOUT

8 ROUNDS
3MIN ON-1MIN OFF
10 box jumps
10 push ups
10 weighted sit ups
10 dumbell push press
max reps burpees