Double under practice
EMOM 12
Odd: 40s DU practice
Even: 8 shuttle runs
5 rounds
200m run
8 Burpees over DB
10/8/6/4/2 DB Hang Clean
Rest 1:00 between rounds
Go up in weight every round
Double under practice
EMOM 12
Odd: 40s DU practice
Even: 8 shuttle runs
5 rounds
200m run
8 Burpees over DB
10/8/6/4/2 DB Hang Clean
Rest 1:00 between rounds
Go up in weight every round
:30/:30 x 32DB press Plank hold DB row Copenhagen R Copenhagen L DB skull crusher DB russian twist DB delt fly
10 min stretching 30 min amrap 400m run20 Ring row 30 pushups40 sit ups50 air squats Rest 2 min in between rounds
Skill: Bar muscle-ups AMRAP in 20 minutes, for quality:1-5 bar muscle-ups or progression100m jog10 wallballs100m jog60s skipping practice
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