Cracking double games session with Barry Kilogram aka Mr T.Hing Esq...
Partner WOD, 2 rounds for time, I go you go, 10-1 2x 25kg dumbbell bench press (I know I know, but the 30s are broke😤) and 1-10 2 x 16kg kettlebell swing. So I do 10 bench and 1 kbs, then the big fella goes, then I do 9 and 2, and so on. Well done T.Hing, nailed it👍

4 RFT
8 T2B
8 Medball Cleans
200m run

AMRAP in 15 minutes:
7 Power Clean
7 Push Press
7 Back Squat
@60kg

6 burpees, run 90 yards,9 GHDS, run back, 12 pull ups, run back, Dynodips, run back,15 kettlebell swings with the 24kg Fella, start again. 30 amrap👍 Got to finish the dynos on round 6

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/Metcon-comp(15)
ammap of your choice:
running
rowing
airdyne
or mix it up

Finisher
2 min hamstring stretch
2 min quad smash
2 min bridge

5x5 75%

(1+3+1) = Rive + Etukyykky + Työntö
70-80%

12 minute EMOM

Strict Pull Up
Strict Press
Medicine Ball Overhead Throw

Cracking morning session on The Rec with The Abacus Fella and CJ. Using a 30 minute time cap, for time, 50 bench diamonds, 50 pull ups, run 90 yards, 50 reverse rows, 50 dips, 15 1.5 Pood kettlebell swings, then repeat with 40 reps, 30 reps, 20 reps and 10. Today got through to complete the 30 pull ups, so 450 reps and 360 yards. Should complete that tomorrow 👍

For time:

• 120 double-unders
• 60 chest-to-bar pull-ups
• 60 hang power snatches
• 120 double-unders

Men use 95-lb. barbell
Women use 65-lb. barbell