Szombat

8:30 AM:
1. Weighted chin up: 5x3 16kg/ 1' r
2. Ring Pushup: 3x12 /30" r
3. TRX Y deltoid fly: 3x10 /15" r
4. Ring Miyagis: 3x10-10 Vidi

Metcon:

In 10 minutes:

1 pushup; 1 ringdip; 1 burpee
2 pushups; 2 ringdips; 2 burpees
3 pushups; 3 ringdips; 3 burpees
........

result:10 pushups;5 ringdips