Friday 11th November 2016

A) 4 sets/super set:

4 Deadlifts – stay at one weight

Ring dips- option1=4 (weighted if possible)

Option2=8

B) 9min AMRAP:

Pull ups L1=9 – L2=12 – L3=15

Alt pistols L1=6 – L2=9 – L3=12

Burpee box jumps L1=3 – L2=3 – L3=6

 -rest 5mins-

C) For time:

 21-15-9

Cal row

Thrusters @L1=30kg/15kg – L2=35kg/20kg – L3=40kg/25kg – L4=45kg/30kg