In teams of two For Time 1K synchro run 30m HSW 3 rounds 12 DB thrusters 22.5/15 12 synchro burpees For time 20 Toes to bar 10 DB bench press 22.5/15 15 box jump overs 10 DB bench press 5 BMU 10 DB be
Strength 15 min EMOM Min 1: 5 strict press at 50-60% at recent 1RM Min 2: 3 deadlift at 75-85% at recent 1RM Min 3: Rest Metcon For Time (12 min Cap) 50-40-30-20-10 DUs Wallballs
Strength Overhead Squats build to 3RM Metcon 16 Min AMRAP 10/8 Cal bike or row or 200M run 5+5 KB snatch 10 KB goblet squats 24/16 1 min rest after each round
4 reps short of 2 rounds
RX weight, run scaled down to 200m
120 kg
2 Rounds and Half
RX
125 kg
2 rounds + 60 dus +100 m run
RX
Back Squats - 125 kg
Rx - 2 rounds + 4DUs :)
Back Squat 100 Kg
RX|| 2وثلث Rounds 93%