26-07-2023

FITNESS

STRENGTH
Every 2′ for 10
5 banded deadlift
build up

WOD
EMOM 20′
1. 10 hang snatch 45/30
2. 18/15 cal
3. max ohs
4. rest

ohs goal: 15+

BURNOUT

(5 sets)

AMRAP 4′

-300m row
-10 dual kb/db hang snatch
-15 t2r/t2b/v-ups
-max reps:
a)du/su
b)ski/row
c)burpees
d)air squat
e)row/ski

(rest 2)

LEVEL 4

Skill: Ring Push-up

Workout

AMRAP 10min
10 x Ring Push-ups
15 x Swines
20 x Squats

Rest 2min

AMRAP 10min
5 x Wall Walk
10 x Toes To Rings/Leg Raises
20 x Lunges