10/3/17

Strength

EMOMx12

Min 1: 2-3 deficit HSPU 8.1.x.1 

Min 2: 3-5 strict L pull up 1.1.1.3 

Min 3: 30 second push up plank

Metcon

3 rounds

100m mixed grip carry 

25 ghd sit up

15 dead lift 155/110

Accessory

2x

30 Russian twist

10 single arm banded row