FT:

1km bike-erg
50 GHD
1km bike-erg (standing)
50 push-up
1km bike-erg
100m 2xKB walking lunge
1km bike-erg (standing)
50 push-up
1km bike-erg
50 GHD
1km bike-erg (standing)

Kb pyramid
5-10-15-20-25-30-25-20-15-10-5
Unbroken rkb swing

60 min PK ergoilua, ennen tai jälkeen edellisiä treenejä.

For Time with partner (IGYG), cap 22 min

Buy in:

50 Partner over burpees (partner in plank)

3 R:

10 Synchro DB Snatch, alt. 22,5/15 kg
20 TTB

Second buy in:

100 Shoulder Taps

3 R:

15 Axle thrusters 39/29 kg
15 Pullups

Buy out:

50 Ring dips

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Reps are the total amount for the team. Divide them anyhow, except synchro db snatch. The db must be overhead at the same time.

Start with
50 partner over burpees,
then 3 rounds of 10 sync. db snatch and 20 ttb,
then 100 shoulder taps,
then 3 rounds of 15 axle thrusters and 15 pullups,
finish off with 50 ring dips.
Your score is your total time for completion.

Do 50 hspu for time.

Find 1rm training max in
Snatch
Clean & Jerk
Back squat

For time:
50cal row
50 box step up - 14lb ball
50 DL - 60kg
50 WB - 14lb

4 minutes rest

50 WB - 14lb
50 DL 60kg
50 box step up - 14lb
50 cal row

Metcon
3-4 rounds:
100m Farmers Carry
50ft Hand Over Hand Sled Pull @ Moderate Weight
10 Burpees Over the Wall
50ft Hand Over Hand Sled Pull
100m Sandbag Bear Hug Carry

Rest 2 Minbetween rounds

A: Back squat 3x5
B: Clean pull 5x3
C: FC Lunge walk 3set AHAP

WOD
Every 3:00 for 12:00 (4 rounds)
10/8 cal row or 8/6 cal bike
15 pull-ups
15 wallballs 20/14

*if not completed within 3:00 first round scale reps to 10