251113 Thursday

In teams of two 3 rounds 7 BMUs 7 burpees over the bar 7 deadlifts 125/85 2 min rest 1k synchro run 30 toes to bar 50 alt DB hang cleans 30 toes to bar 20 burpee box get over 48/40” 2 mins rest 3 roun

Metcon Every 5 mins for 6 rounds 200m run 20 situps 10 Alt DB snatch 22.5/15 20/15 cal row or 300m run Target sub 4 mins on each round

In teams of two For time 100 DUs /150 SUs 1-2-3-4-5 RMU/BMU Squat snatch 60/40 1 min rest 10 rounds 100m synchro run 5 burpee box jump overs 2 rope climbs 1 min rest 5-4-3-2-1 BMU Clean and jerk 60/40