27-09-2023

FITNESS

STRENGTH
Every 1:30” for 9′
4 ohs with 2” pause at the bottom

wod
5 rounds of
10 power snatch 40/30
50 du
25 wallballs

BURNOUT

Core Strength
3 sets
-10 pike-ups
-15 v-sit ups
-20 weighted sit ups

Rest 1:30′

Ladder for 16′
2-4-6-8-10-12-….

-calories
-overhead reverse lunges
-v-ups

LEVEL 4

Skill: Kipping Pull ups

Workout
AMRAP 10min
4 x Kipping Pull ups
8 x Pistols/Bench Pistols
16 x KB Swings

Rest 2min

AMRAP 10min
2 x Wall Walks
8 x Toes To Rings
16 x Weighted Reverse Lunges