23.9.14

Skill: V-ups - Knees to ellbow - Toes to bar

Strength: Bent-over rows 5-5-3-3
Every 2 minutes!

Metcon: 5 min AMRAP: 
10 deadlifts 60/40kg 
10 v-ups 
10 ring rows 

3 min rest 

4 min AMRAP: 
5 deadlifts 80/55 kg 
5 knees to ellbow 
5 pull-ups 

3 min rest 

3 min AMRAP: 
3 deadlifts 100/65 kg
3 toes to bar 
3 chest-to bar pull-ups