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310315

Romanian dead-lift 3×12
5 sets:
20 Russian KB swings,
20 DB Split squats 10/10,
20 GHR,
20 GHD Sit-ups

:30/:30 x 32DB press Plank hold DB row Copenhagen R Copenhagen L DB skull crusher DB russian twist DB delt fly

10 min stretching 30 min amrap 400m run20 Ring row 30 pushups40 sit ups50 air squats Rest 2 min in between rounds

Skill: Bar muscle-ups AMRAP in 20 minutes, for quality:1-5 bar muscle-ups or progression100m jog10 wallballs100m jog60s skipping practice