28-09-2021

FITNESS

STRENGTH
EMOM 12′
1.4 strict pull ups + 3 strict chin ups
2.8 strict ring dips + 8 push ups close hands
3.20” handstand hold

WOD
For time :

Buy in:1000m row/1000km ski

Then
3 rounds of
30 wallballs(9/6)
30 db snatch (22.5kg/12.5kg)

BURNOUT

AMRAP 10
30 dumbell squat
30 push ups
30 dumbell push press

REST 1

AMRAP 10
25/20 calories row
25 wall balls
25 v-ups

REST 1

AMRAP 10
20 renegade rows
20 dumbell thrusters
20 box jumps