250821 Thursday

In teams of 10 minutes Buy in: 1k synchro run AMRAP remaining time: 21 deadlifts 60/40 15 ring dips 9 lateral jumps over bar 10 minutes Buy in: 1k synchro run AMRAP remaining time: 15 butt on medball

Weightlifting Snatch Build to 1 rep heavy 6 sets 1 rep at 70-80% Metcon 2 rounds 4 min amrap 10 hang power snatches 40/30 10 burpees over the bar 50 DUs Max toes to bar in the remaining time 2 mins re

In teams of 2 7 min amrap 8 toes to bar 10 1DB hang clean and jerk 12 cal row/bike 1 min rest 7 min amrap 10m 1DB OH walking lunges 10 alt 1DB box step up 10 strict HSPUs (sc box HSPUs) 10m HSW or 3 w