Strength

Every 90 sec for 9 min (6 sets) 

5 Romanian Deadlift @ 40-50% of Deadlift 1RM

 

WOD 

10-9-8-7-6-5-4-3-2-1

Power snatch 95/65

Ring dips

200m run between each set and to finish the wod

 

   

HW 

Reverse Hyper 3x15

3 rounds  

25 ghd sit ups  

100’ slamball belly carry 100/80

25 hip extensions

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