11/12/2017
Monday 11 December 2017 '11/12/2017'

1. every 1:30, 4x4back squat 80%

2. in 12 min

start with 200 du / 500 singles

then amrap

1 L-sit rope climb (starts from sitting position without feet touching the ground)

7 kettlebell snatch  each hand

7 dead lifts (men 1 x bw, women 3/4 x bw)