1. 5 x Power Clean (80/60kg)
2. 30 Double Unders
3. 20 GHD Sit-ups

A.
Snatch: 5x1 (60-95%, climbing)

B.
Clean and Jerk: 5x1 (60-95%, climbing)

C.
Back squat: 3x1 (~95%, across)

D.
Ghd sit up: 3x15-25

60% x 5
60% x 5
60% x 5
70% x 4
70% x 4

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%