WOD 26/9/16


Strength: Back Squat/Deadlift+ Handstand by personal Program.

A) Back Squat 5*5 weight from elements
B) Deadlift 5*5*90%  5RM.
C+D) Deficit (15kg plate) clean pull to the knee (use straps!!!)

MetCon: 5RFT
30 DU
15 OHS

A) SU-Goblet Squats 16/12kg
B) DU by ability- 30/20kg
C) DU-45/30kg
D) UNBROKEN DU- 60/40kg
ME Press
Floor Press 3-3-3-3-3
Weighted Push ups 4*8-10
Svend press 3*12-15
Triceps ext. 100 reps in any order