11.13.18

Iron

Deadlift (Every 3 minutes, for 18 minutes (6 sets))

*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 5-7 reps @ 80%
*Set 6 –  6-8 reps @ 75%

Performance

Metcon (3 Rounds for reps)

AMRAP American Kb Swings in 90 sec (1.5/1 pood)
Rest 3 min
AMRAP Ring Muscle Ups in 2.5 min
Rest 3 min
AMRAP Double Unders in 3 min

Fitness

Metcon (3 Rounds for reps)

AMRAP Russian Kb Swings in 90 sec
Rest 3 min (1.5/1 pood)
AMRAP Strict Pull Ups in 2.5 min
Rest 3 min
AMRAP Double Unders in 3 min

Ryan Thompson