Only lowest round counts

#MetCon | team relay race, 3 rounds each, alternating, for time of:

block 1
1. crawl (5 mt)
2. burpee box jump + depth jump complex (60/40 cm)
3. 10 SB cleans (20/10 kg)

block 2
4. zigzag sprint (10 mt)
5. box jump + depth jump series complex (60-40-20 cm)
6. 10 BB hang power cleans (40/20 kg)

block 3
7. crawl (5 mt)
8. burpee box jump + depth jump complex (60/40 cm)
9. 10 SB shoulderings (20/10 kg)

block 4
10. speed ladder
11. kneeling + broad jump complex
12. 10 BB push jerks (40/20 kg)

+ sprint (5 mt) (F&B) after every 3 stations

5 min AMRAP
5 Deadlifts ( 50/75kg)
10 burpees

Bench Press
work up to the weight - 2 x 5 reps
third round, do AMRAP - record that number

Every minute, on the minute, for 24 minutes:
Minute 1 – 10 pull ups
Minute 2 – 3 Dumbbel Manmakers (25/35lbs DBs)
( Manmaker = DB's on the ground, push up, right arm row, left arm row, power clean, push press)
Minute 3 – 20 Double-Unders + 5 Thrusters (75/55 lbs)

Juostaan eri pituisia mäkijuoksuja Jerikon portaiden lähellä olevassa mäessä.

Træning sammen med Funk i Fitnessworld.

To flipper hjulet imens den sidste kører prowler push og drag, clusters og box jumps.

3 runder - ca 30 min i alt

Sammen med Benno

Partner WOD, I go you go, using 22 reps as the bench mark. Weighted press ups, starting at 10kg, add 5 each set to 40kg then back down in 5s. Work to break then finish the 22 reps unweighted. 22@10, 22@15, 15@20 +7, 10@25 +12, 8@30+14, 7@35+15, 5@40+17, 8@35+14, 8@30+14, 11@25+11, 12@20+10, 19@15+3, 22@10. With Jerry.

Mainsite thursday's workout:

21-15-9

• Deadlift (225lbs)
• Overhead walking lunges (2x24kg kettlebells)
• Bar facing burpees

200 reps bodyweight deadlift for time