WOD
AMRAP 8 minutes of:
40 Double-unders
4 Thrusters 115/80
4 Burpees, bar-facing
5′ rest
3 Rounds for time of:
35 Wall Balls, 20/14
7 Deadlifts 165/110
GYMNASTICS
3-5* max muscle ups, entre series:
5 strict pull ups
5 hspu strict
5 ring dips
WARM UP
Double unders practice
Tecnica de thrusters
WOD
AMRAP 8 minutes of:
40 Singles
4 Thrusters
4 Burpees, bar-facing
GYMNASTICS
Muscle up progressions –> jumping muscle up en rack –> en anillas en suelo.