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Metcon
In teams of two:
(45 min cap)
10 rounds for time:
20 Wallballs
20 DB hang power clean (22/15kg)
For time:
200 Double unders
20 Rope climbs
20m Hand stand walk (SC 40m bear crawl)
For Time:
20 Clean and jerk (60/42.5kg)
20 Bar muscle ups
20 Snatches (60/42.5kg)
10 Rounds for time:
20/14 cals
20 Burpees
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility