251231 Wednesday
In teams of two
10 min amrap
200m synchro run
10 rope climbs
20 synchro toes to bar
2 mins rest
10 min amrap
20 cal row
20m HSW
10 Synchro muscle ups
2 mins rest
10 min amrap
20 cal bike
10 hang snatches 50/35kg
20 synchro pullups
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See AllIn teams of two 30/20 cals 30 deadlifts 80/55 30/20 cals 1 min rest 3 rounds 20 1DB box step overs 22.5/15 10 BMU 1 min rest 30/20 cals 20 power cleans 80/55 30/20 cals 1 min rest 3 rounds 10 2DB box
Strength build to 1RM thruster Metcon 3 rounds for time 9 clusters 60/40 18 toes to bar 10 min cap
Gymnastics 1 set max unbroken ring dips / box dips / pushups 4 sets at 50% 1 set max unbroken strict pullups / ring rows 4 sets at 50% Metcon For time 40 cals or 500m run 40 wallballs 40 pullups 40 bo
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