251110 Monday

In teams of two For time 500m synchro run 10-1 DB burpees 3 RMU between sets 2 mins rest 300m DB farmers carry 30 DB bench press 200m DB front rack carry 30 DB bench press 100m DB overhead carry 22.5/

Strength Deadlifts build to a heavy 10 rep 3 sets 10 reps at 70% Metcon 5 min AMRAP 10/8 cal row or 150m run 8 burpees over the bar 6 hang power cleans 50/35 3 min rest 5 min AMRAP 10/8 cal row or 150

Gymnastics 16 min EMOM Min 1: 3-5 strict HSPUs Min 2: 20-30 hollow rocks Min 3: 8-15 strict pullups Min 4: 20-30 arch rocks Metcon 1-10 reps for time clean and jerk 90/70 shuttle runs not more than 65