250918 Thursday

In teams of two 50/40 cals 3 rounds 21 OH lunges 40/30 15 burpees over the bar 9 BMU 50/40 cals 3 rounds 15 back squats 60/40 12 burpee box jump overs 9 strict pullups 50/40 cals 3 rounds 9 front squa

Weightlifting 1 power snatch + 1 hang squat snatch + 1 squat snatch Build to max Metcon 4 rounds (15 min cap) 400m run 20 air squats 15 pullups (RX+ C2B) 15 HSPUs (sc pushups)

Strength Deadlifts build to heavy 6 3 sets 6 reps at 80% Metcon 3 min AMRAP 10 deadlifts 100/70 (50% of 1RM) 20 DUs 2 mins rest 3 min AMRAP 10 toes to bar 10 STOH 50/35 2 mins rest 3 min AMRAP 10 alt