Friday 150102

Week 10 Day 5

Main:

EMOM x 12 x 3 Press with chains

Assistance:

4 x Max Weghted chin ups ( 5-7 reps)

4 x 5 Ring HSPU

4 x 12/12 Heavy Single arm DB row

WOD:

1-2-3-4-5-4-3-2-1

Rope Climb

50-40-30-20-10-20-30-40-50

Double unders

30-25-20-15-10-15-20-25-30

KBS 70/53

Finisher: 7 x 1 min Row sprint - rest as needed

AOD