20-06-2023

FITNESS

STRENGTH
3 sets of
15 floor presses from glute bridge position
5-8 weighted pull ups
15 reverse flys

rest 1:30”

skill: bar muscle up

wod
Amrap 12′
250m row
6 bar muscle up/10 pull ups
15 box jumps

BURNOUT

TEAM OF 2

-FOR TIME-

-90/80 calories row/runner
-30 synchro burpees over bar
-14 dual db devil press

-70/60 calories row/runner
-20 synchro burpees over bar
-80 block jumps

-50/40 calories row/runner
-10 synchro burpees over bar
-10 man makers

LEVEL 4

Strength
EMOM x 8min
5 x Overhead Squats

Workout
AMRAP 12min
Buy in: 5 Rounds of
4 x Push ups
12 x Squats
Then,
8 x Hang Power Cleans
8 x Push Press/Push Jerks