260409 Thursday
In teams of 2
5 rounds
10m HSW
20 toes to bar
2-4-6-8-10 clean
110/80-100/70-90/62.5-80/55-70/50
2 min rest
5 rounds
100 DUs
5 strict HSPUs
10 HSPUs
2 min rest
10 rounds
5 2DB box step overs 22.5/15
5 2DB hang power cleans
3 RMU/BMUs
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See AllStrength 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
Weightlifting 1 snatch pull + 1 power snatch + 1 hang squat snatch build to heavy 1 set at 90-95% 2 sets at 85-90% Metcon 3 rope climbs 20m HSW 10 BMU 2 rope climbs 15m HSW 8 BMU 1 rope climb 10m HSW
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Shadowing 👻
35 + 8 minutes