251113 Thursday

In teams of two 2 rounds 10 strict pullups 75 DUs 10+10 pistols 10m HSW (RX+ add pirouette) 2 min rest 2 rounds 30/25 cals 10 strict HSPUs 2 min rest 2 rounds 400m synchro run 25 thrusters 40/30 15 BM

Weightlifting Hang squat clean build to 3RM DNG 5 sets at 80-90% 1 hang squat clean + 1 front squat Metcon 12 min AMRAP 18/12 Cals or 400m run 12 wallballs 6 toes to bar 3 burpee box jump overs

In teams of 2 For time 1KM synchro run 60 sandbag cleans 40 RMU 60 sandbag lunges 30 BMU 60 sandbag squats 20 rope climbs 1KM synchro run