29-03-2023
FITNESS
STRENGTH
in a 10′ window find 5 rm back squat
Wod
For time
30 cal
15 devil press
15 thrusters with dbs
30 cal
10 devil press
10 thrusters
30 cal
5 devil press
5 thrusters
BURNOUT
AMRAP 13′
-14 shutlle runs
-8 burpees
-20 KB goblet squat
(REST 3′)
AMRAP 13′
-15/12 cal row
-50 du/100 su
-20 weighted sit ups
LEVEL 4
Skill: Kipping Pull ups
Workout
3 Sets of
AMRAP 5min
10 x Kipping Pull ups
20 x Wall Balls
10 x Kipping Pull ups
20 x Double DB Hang Snatches
Max Reps Burpees To Target
Rest 2min Between Sets
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