Friday 24th August 2018

-5mins to build deadlift-

A) EMOM 16mins:

Min1- 5 Double kb front squats + 6 double kb front rack alt lunges – up to 32/24kg

Min2- Ring dips+ Pull ups L1=3+5 – L2=7+8 – L3=10+10

Min3- 4 Deadlifts – climbing

Min4- Rest

B) For time:

3 Rounds-

200m Kb suit case carry – up to 24/16kg

30 Wall balls

20 Plate ground to overhead – up to 20/15kg

 -Into-

3 Rounds-

200m Run

15 Plate thrusters

5 Burpee to plate