October 1, 2018

Strength

Shoulder press 4x5

Performance

EMOM for 12 min
Odd minutes:
2 ring muscle ups
4 Handstand push ups
8 Kettlebell swings 70/53
Even minutes:
12 Burpee box jump overs 24/20

Fitness

EMOM for 12 min
Odd minutes:
2 chest to bar pull ups
4 push ups
8 Kettlebell swings 53/35
Even minutes:
12 Burpees