17-05-2022

FITNESS

STRENGTH
3 sets of
6-8 strict pull ups weighted if possible
12 seated strict press
10 ring rows wide grip
3 wall walk

rest 1:30”

skill: hspu/kipping

wod
For time
2 rounds of:
30 wallballs
10 hspu/hand release push ups
30 swings
10 hspu/hand release push ups

BURNOUT

AMRAP 14
50 Double unders/100 single unders
16 single arm devil press
25 v-ups
16 single arm push press

EMOM 12(40”-20″)
-hollow rocks flutter kicks
-hollow rocks
-russian twists
-weighted sit ups