21-09-2023

FITNESS

STRENGTH
Every 2′ for 10′
5 deadlift defict build up

wod
for time:
500m run
50 A block jumps
100 du/ 200 s.u
30 burpee to target
40 A block
100 du/200 s.u
30 burpee to target
500m run

BURNOUT

TEAM OF 2

AMRAP 30′

-1500/1200m row
-60 dual kb’s deadlift
-60 push ups on the kb’s

-1500/1200m ski
-60 burpees over row (double hop)
-60 partner medball sit ups

LEVEL 4

Strength
EMOM x 6min
3-5 x Hang Power Snatches

Workout
3 Rounds of
10 x Deadlifts
20/15 x Calories
30 x Push ups
100 x Single Unders