SATURDAY 18112017

STRENGTH

Deadlift 5 x 5 – Climbing weight

RAGNAROK

5 sets of
10 Tempo Ring Push Ups @ 2020 + 20 sec Dip Bottom Hold – rest 1′

3 sets of
10 Pike Push ups + 30 sec Handstand hold – rest 45sec

3 sets of
20 GHD Sit ups + 20 GHD Hip Extensions

METCON

AMRAP 9′
15 Burpees box jumps over
15 Power Snatches @ 30/25
Rest 2′
AMRAP 6′
10 Burpees BJO
10 Power Snatches @ 40/30
Rest 2′
AMRAP 3′
5 Burpees BJO
5 Power Snatches @ 50/40