23-07-2020

FITNESS

Strength
Every 2′ for 12′
1 hang snatch pull
1 hang squat snatch
1 squat snatch
1 ohs

Wod
Every 2′ for 24′
1.10 burpees + 10 pull ups /5 bar muscle up
2.12 cal bike + 20 air squat
3. 60 du + 15 hand release push ups

BURNOUT

AMRAP 4′
3,6,9,12
calories row/bike/ski
dumbell lunges
curl and press

REST 2′

AMRAP 8′
3,6,9,12,15,18
calories row/bike/ski
dumbell step ups
dumbell push press

REST 2′

AMRAP 12′
3,6,9,12,15,18,21
calories row/bike/ski
dumbell squat
half man makers