Wednesday conditioning

3 rounds in 36 minutes.

1) 2 minutes row
2) 2 minutes rest
3) 2 minutes wall ball over the shoulder
4) 2 minutes rest
5) 2 minutes DU
6) 2 minutes rest

Quality only!

On the 90 Seconds x 5:
Power Clean + Hang Squat Clean + Squat Clean

For time :
50 toes to bars
50/40 calories of ski erg or assault bike
50 dumbbell power snatches @22,5kg/15kg

1.) Row/Ab
2.) T2B
3.) DU's
4.) Rest...

You choose reps.

CONDITIONING
For time

Row 50 cal
40 Wallball
30 C2B
20 Deadlift 120/80kg
10 Bar Facing Burpee
5 Muscle-Up

RPE 3-4
Target < 12min

CORE STRENGTH

4 rounds, rest as needed

1) 10-20 Sit-ups
2) 30sec Banded core hold
3) 30sec Banded core hold
4 ) 10-20 Good morning

Metcon (time)

YGIG

4 rounds (each) for time of:

25 Deadlift 20/15 kg
25 m front rack walking lunges with plates 10/5kg
60 DU / 180 SU

TC: 20 min

OPEN 19.1

3 Sets:
15/12 Calorie Row
50' Dumbbell Walking Lunge (50's/35's)
15/12 Calorie Row

3min AMRAP
20 Speed steps
6 Kipping T2B/Leg raises
9 Down and ups(Burpee wo. push-up)
2min Rest

5 Rounds