12 Rounds partner YGIG

800 m run
40 sit-ups
100 reps rope jump single under (or 50 du)
1 min rest

• Share all half with your partner. Etc run 200-200-200-200

1 rep:

80% 80kg
90% 90kg
95% 95kg
100% 100kg --> FAIL

EMOM 15 minutes, 2 reps @ 70% 70kg

Banded External Rotation + Y-Press: 3 x 10. Rest 60s.

Weighted dip 5-4-3

1000 m row
10 Push up
800 m row
20 Push up
600 m row
30 Push up
400 m row
40 Push up
200 m row
50 Push up

21-15-9
Pull-ups (chest to bar)
Burpees

As many repetitions of chin-ups as possible
(No letting go of the bar, no kipping)

Strength: Front Squat 5-1-10-1-15-1

MetCon:
5 rounds
-5 Overhead Squat (135/95)
-10 Toes-to-bar
-15 Bar-facing burpees
-20 Double Unders

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Strength: 65(5)-85(1)-55(10)-95(1)-45(15)-100(1)

Metcon: 20:00 time cap - finished 4 rounds w/ a couple of seconds to spare. I was basically doing double unders one at a time for the first set which really slowed me down. I did 2x1 singles after that. Used 35# for the OH Squat.

For time:

30 T2B/legs up
20 HSPu
10 G2OH 60kg
20 HSPU
30 T2B/legs up

Takakyykky

5 x 6, 70 %