Tuesday 23.08.22

Fitness:

A. OTM x 9:

M1: 5 Strict Banded Chest to Bar Chin Ups *Use a band if you can't complete 5 Unbroken

M2: 10 second Front Lever Tuck Hold

M3: 20 second L-Sit / L-Tuck

B. In 16 minutes:

2 Rounds (7 min cap per round)

24 Russian Kettlebell Swings (32/24kg)

12 Pull Ups

36/27 Calorie Ski

then

Max Double Unders in the remaining time

*Score is total double unders

Performance:

A. OTM x 9:

M1: 3 Mixed Grip Ring Chin Ups (each side)

M2: 10 second Front Lever Tuck Hold

M3: 20 second L-Sit / L-Tuck

B. In 16 minutes:

2 Rounds (7 min cap per round)

12 Hang Power Snatch (60/40kg)

12 Bar Muscle Ups

36/27 Calorie Echo Bike

then

Max Double Unders in the remaining time

*Score is total double unders

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Log all workout results to Beyond the

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