31-10-2023

FITNESS

Strength
Emom 12′
1. 10-12 ring push ups 10” at the last rep
2. 4-6 chin ups weighted
3. 3 wallwalk + 10” hold the last rep
4. 30” hollow hold

skill: bar muscle up

WOD
Amrap 13′
5 bar muscle up/ 5 pull ups + 5 hand release push ups
10 db snatch
15 wallballs

BURNOUT

6 sets
(I GO YOU GO)

2′ ON – 2′ OFF

-10 t2b
-10 dual db step overs
max reps burpee box jumps over

Core Finisher
tabata
plank/v-sit ups