Team Metcon(4 people per team):
10 Rounds
-800m run
-100 burpees

*2 teammates can run at a time to complete an 800m run.

All 4 teammates have to complete a total of 100 burpees before moving to the next round.

A.

Three sets for times of:

4 Muscle-Ups
8 Handstand Push-Ups
12 Chest-to-Bar Pull-Ups
16 Alternating Pistols
40 Double-Unders
Rest 2 minutes

D.

Complete as many rounds and reps as possible in 10 minutes of:

50 Double-Unders
25 Dumbbell Push Press (55/35 lbs)
25 Ring Dips

DL: 3x3 (80%, 85%, 90%)

EMOM 16'
even
25 swings @16/8
odd
burpee pull up

EMOM 12 min:
- 1 Power snatch (50/30 kgs)
- 4 Back Squats.
- 1 Back push press.
- 4 burpees over the bar.

4 sets upto 6 reps per set of
- deadlifts
- overhead press
- bent over row
- crunches

21-15-9 reps for time of:

Wallball shots, 20 pound ball
KB swings, 35 pounds
Burpees

Row 3000m for time

I've never rowed more than 2000m

This sucked.

Followed with 5 rounds of 20 sit ups and air squats

C1: 25 KB Svingar (90°)
C2: 20 Boxjump Step down / Step up Step down@60/50/45/30cm
C3: 15 Muscle Clean@vikt som håller för god teknik
C4: 10 Ring Rows
vila 2 min x 4 set