Strength:
Deadlift 4*10 @60%
Choose on option:
Strict pull up 100%-70%-60%- 60%
weighted pull up 4*5
2 sets of 5 ring rows,2 sets of 20-30 seconds static hold
Metcon: 15 min AMRAP
10 Toes to bar
12 Dumbbell snatch 20/15 kg
35 Double unders
Strength:
Deadlift 4*10 @60%
Choose on option:
Strict pull up 100%-70%-60%- 60%
weighted pull up 4*5
2 sets of 5 ring rows,2 sets of 20-30 seconds static hold
Metcon: 15 min AMRAP
10 Toes to bar
12 Dumbbell snatch 20/15 kg
35 Double unders