29012013

Warm up.
Stretching.
Core.

10 Ring dip + 10 HExt +10 Strict pull up   3 rounds

1. EMOM in 10 min
   20 DU + 3 Power Snatch 55 kg

2. 21-15-9
    KBSw 32 kg
    Box Jump 60 sm
                                    T -  4:09

Rest

Wu
Core.

20 Press 2x16 kg
20 Bent Row. 2 x16
3 sets
20 Push Press  2x16 kg
10 strict pull up
3 setr
1 min rest bitween sets

Core.