25-07-2023

FITNESS

STRENGTH
4 sets of
12 reverse grip ring rows
3 wallwalk
8 z press from the floor

rest 1′ b2n

skill: hspu

WOD
Amrap 12′
5 hspu
10 one arm devil press
24 wallballs

BURNOUT

TEAM OF 2

4 sets:
(2′ on – 2′ off)

(A)
-18/14 calories row
-max reps dual db devil press

(B)
-18/14 calories ski/bike
-max reps one db box over

LEVEL 4

Strength
EMOM x 8min
ODD: 5 x Back Squats 1/4+1/1
EVEN: 20 x Weighted Hip Thrusts

Workout
2 Sets of
EMOM x 6min
1) 16-20 x Single Arm DB Hang Snatches
2) 15-20 x Box Jumps Over
3) 60-80 x Single Unders

Rest 2min Between Sets