Team of 2 WOD

Team of 2 for time:

Buy in: 100 Du´s (each)

5 rounds

50/35kg

30 T2B
20 Synchro Air Squats
30 Hang Power Cleans
20 Synchro Burpees
30 STOH

Buy Out: 100 Du´s (each)

TC: 50 min

Tuesday technique

Rope climb & handstand push-ups

10-15 min of light pace cardio + 10-15 min recocery mobility

A) 5x
New Interval every 2nd minute
300/250m Row + 5 Burpee over Rower

B) 5x 1min ON/OFF
Assault Bike

C) 5x 1min ON/OFF
SkiErg

Gymnastics Skill Work
EMOM 16:00
Minute 1: 40s of Handstand Practice (hold, walk, wall, balance etc)
Minute 2: 40s of Core work of your choice
Minute 3: 12 Alt. DB Reverse Lunges
Minute 4: 12 Bent-over Double DB Rows

EMOM 12:
ODD MINUTES: Strict Press Variation (:40 work)
EVEN MINUTES: Core work of your choice
Strict Press Options
Barbell /Dumbbell /Kettlebell
1 Arm / 2 Arm / Alternating
Standing / Kneeling / Seated / Z-position

1-2 more rounds of accessory/interval work.
rest 2-3 min bwn rounds.

EMOM 12:
Minute 1: Double KB OH Carry x 20-30m
Minute 2: 12/8 Ring or Bar Dips or Box Dip
Minute 3: 10/6 Strict Pull-ups or Ring Rows with pause x 10-12.

10 Minute Recovery Effort (Choice of Bike, Row, Ski, or Run)
On the 5:00 - 15 Weighted Hip Extensions + Max Effort L-Sit
On the 10:00 - 15 Weighted Hip Extensions + Max Effort L-Sit

Warm up(0:00-10:00)
Rowling x5
Penalty = erg jump overs
then
10 cherry picks
10 plyo jumps

10 walking front kicks
10 plyo jumps

Barbell warm up

Mobility (10:00-15:00)
Child's pose-1:00 min per
Wrist stretch-1:00 min
Front rack stretch-1:00 min

Pointers/Skill(15:00-20:00)
Row-quick handle return, full r.o.m, finish at 11 o'clock position

Clean-pull under bar/db, full range of motion
Prep: 3 high hang clean, 3 hang clean, 3 power cleans

Ab mat sit-ups-hands above head, touch toes

Fittrain (20)
4rds
15 hang cleans 115/80
25 abmat sit ups
35/30 cal row

Opt(12)
1600m walk/run
4x1 clean
5x5 back extension or superman
5x100m hill sprint

Finisher
30 t-raise
30 second s/a parallel stretch
30 side bends per
1:00 min plank
1:00 min hamstring stretch per