Metcon with partner: rx 50/32.5kg & 6/10kg
50 cal bike

30 pullup/ring row
20 power snatch/power clean
20 shuttle run with weight

40 cal bike

30 hspu/push press
20 thruster
20 shuttle run with weight

30 cal bike

AMRAP 15' OF:
200MT RUN WITH WODDEN LOGS
12 ALT PISTOL SQUAT
12 KTB A. SWING 32/24 24/16

WOD

25-20-15-10 reps of:

Power Clean @ 50/35

Front Rack Alternating Leg Forward Lunges

every rnd 400M/300W mt run

7-6-5-7-6-5

Chin UP

Strict HSPU

*HSPU immediately after Chin Ups

5rounds for quality
10-12 heavy kb swing (hip drive just below eye level)
12/12 landmine twist

14 min AMRAP

Deadlift- 3reps
Push up- 9reps
Jumping Air Squats- 12reps

50 DU
20 DB DL
50 DU
20 DB sq
50 DU
20 DB Press
50 DU
20 DB burpee box over
50 DU

Vægt 2x30 kg - 2 x 22,5 kg - 20 kg - 2 x 22,5 kg
DU skal være unbroken

Push press 5 RM, then 3x5 @ 90%

4 rfq:
40m Sandbag Walk (150/100)
4 Sandbag Over Blocks (150/100) 54”
25 ghd sit-ups
25 ghd hip extensions
- 2 min rest