Torek 15.09.2020

“Be willing to get rid of the life we’ve planned, 
 to have the life that is waiting for YOU” 
Back to WORK / Week 19 Day 2

1. Warm Up:10’
21 Double Unders
12 Sumo Deadlift High Pull 
9/9 SA Russ KBswing

2.Gymnastics:
Strict Gymnastics A [On the 0:00]
Build to a Heavy Set of 5:
Strict Ring Dip
Gymnastics B [On the 10:00]
Ascending Ladder for 7:00:
1-2-3-4-5…
Strict Pull up (1s)
Ring swing

3.Met-Con:“Speed Demon”
AMRAP 3’s, resting 1:00 between
200m Run, 15 Bar Facing Burpees, 
Max OHSquats (75/55)
200m Run, 12 Bar Facing Burpees, 
Max OHSquats (95/65)
200m Run, 9 Bar Facing Burpees, 
Max OHSquats (115/85)
200m Run, 6 Bar Facing Burpees, 
Max OHSquats (135/95)
4. Accessory:
Every 2’ x 3 sets perform:
16 Russan Twist 
20'' Plank hold