20-04-2023

FITNESS

STRENGTH
Every 2′ for 10′
4 front squat 3” pause at the bottom
build up

wod
for time
4/5 rounds
250m row/ bike /ski
10 pull ups
250 m row /bike /ski
10 hand release push ups deficit

BURNOUT

TEAM OF 2
-FOR TIME-

-1000m row
(in every change perform 10 synchro burpees)

-300 du /600 su (each)
(in every change perform 12 synchro swings)

-100m front rack carry / 100m farmers carry
(in every change perform 15 synchro goblet squats)

-1000m row
(in every change perform 10 synchro burpees)

LEVEL 4

Strength
EMOM x 6-8min
3 x Hang Power Cleans
3 x Thrusters

Workout
For Time
3 Rounds of
15/12 x Calories
30 x Push ups
100 x Single Unders
15 x Deadlifts