With partner 5 rounds of

-1000m row @ 2km pace
-20 thrusters @ 20/15kg

Today's task you can do at home or at the gym. Ankle mobility is one of the most common problems we see with people that have problems squatting. Use 5 minutes each side:

3 x 4 Min AMRAP: 2 mins off

A. 20/15 cal row + 8/8 KB hang snatch

B. 12 Clean & Jerks 60/45kg + 9 bar over burpees

C. 3 wall walks + 50 double unders

Deadlift

Build In 18 Minutes 2 RM

( Deadstop, cannot drop barbell between reps )

15min to work up to heavy 1+1
(c&J + c&J)
No T&G, reset and go

Metcon (time)

”Daniel”

For time:
50 Pull-ups
400m run
21 thrusters 42,5/30kg
800m run
21 thrusters
400meter run
50 pull-ups

Timecap: 16 min

Accessory:
3-5 Rounds of:
15 Good mornings, moderate weight
15 Heavy KBS

Metcon (time)

”Jonesworthy”

6 rounds for time of:
80-64-50-32-16-8 Air squats
40-32-25-16-8-4 KBS 24/16kg
20-16-12-8-4-2 Pull-ups

Timecap: 40 minutes

Metcon (reps)

AMRAP in 12 minutes of:
20 Sit-ups
5 Bar muscle-ups

Accessory:

Kevyt viikko, joten panosta kehonhuoltoon. 20-30 minuuttia rullailua, mobbailua & flossailua(ei se tanssi)

Metcon (time)

5 rounds for time of:
30 KB snatch 24/16kg
800m Bike

Timecap: 20 minutes

Accessory:

Kevyt viikko, joten panosta kehonhuoltoon. 20-30 minuuttia rullailua, mobbailua & flossailua(ei se tanssi)

Strength (load)
Deadlift 6 sets of 2
* no tng, no letting go. Every 3:00