22-06-2023

FITNESS

STRENGTH
Every 2′ for 10′
5 strict press pause 3” at the bottom
build up

wod
3 rounds
21 cal row /bike/ski
10 power snatch 40/30
cap:10′

rest 2′

2 rounds
21 cal row/bike/ski
10 squat snatch
cap:8′

BURNOUT

Core Strength
4 sets:
-8 pike ups
-20 hollow rocks
–

(A)
EMOM 9′
-12 floor press
-13/9 calories ski
-15 weighted sit ups

REST 3′

(B)
EMOM 9′
-7 burpees over row (double jump)
-15/11 calories row
-15 v-ups

LEVEL 4

Strength
Every 90sec For 6 Sets
5 x Deadlifts

Workout
For Time
4 x Rounds of
20 x Single Arm DB Thrusters
50 x Single Unders
10 x Hang Power Snatches