Wod 8/11

Onsdag
Skill
Practice kipping pull ups for 5 min
 
Strength
Benchpress
6-4-3-3-3
Take 60% of the last set and do amrap benchpress two times with 3 min rest between
 
Metcon
3 min amnrap
5 Pull ups
10 Kettle bell swings, Russian 24/16kg
1 min rest
3 min amrap
20 Burpee to target
Then in the remaining time row for calories
1 min rest
3 min amap
10 Dumbbell push press 2x20/12kg
10 Toe to bar
 
L1: Chest to bar, 28/20kg kb
L2: RX
L3: Ring row, 20/12kg kb
L4: Ring row, 16/8kg kb

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