10 May 2022

METCON

Workout

For time

21-15-9-6

-db squat
-db snatch
-box jumps

into (no rest)

15-10-5

-20m shuttle runs
-wall walks

TC 28mins

STRENGTH & CONDITIONING

Workout

Every 3:30 mins x 3 complete:
Romaninan deadlift x 8
High SL Step Up x 8 (e/s)

Then

BB Strict Press x 8
Dual DB Standing row x 8-10

WOD (EMOM 6)

Min 1: 10/8 cal row

Min 2: 45s max burpee over row

GYMNASTICS

Workout

EMOM:
1. 4 Negative chin ups
2. Max ring support hold
3. 8-12 Push ups
4. Max L-sit hang
(16 mins)

AMRAP 12:
16 x SL V-ups
10 x Ring rows
8 x Burpees to rig