STRENGTH
5 SETS
EVERY 1.30 min % 70
2 Push Press + 2 Push Jerks
4 Sets
8-10 Sumo deadlift high pulls rpe 6
WOD
For Time
80 Box jump over
80 Double Under
80 m heavy DB KB Farmer Carry
rest 1.30
40 Goblet Squat (22.5/15)
40 T2B
80 m Front Rack Carry
rest 1.30
20 Wall Ball
20 Wall Walk
80m Overhead Carry
GYMNASTIC CLASS – 20:30
12 emom
- 20 sn dead Hang
- 5-7 tempo jumping pull up / banded Pull up / Box assisted Pull up
- 20 sn kip swing
12 emom
- 20 sn wallfacing hs hold
- 8-10 Hand relaese push up
- 20 sn hs hold
12 AMRAP
1-2-3-4-5…
Australian Pull up
Db push press
Wall walk
10 v Ups