261020 Tuesday

In teams of two For time 50 OH lunges 50/35 10 rope climbs 2 mins rest 40 power cleans 60/40 20m HSW 2 mins rest 30 STOH 70/50 30 BMUs 2 mins rest 20 front squats 80/55 40 HSPUS 2 mins rest 10 squat s

Weightlifting 1 clean pull + 1 power clean from below the knee Build to heavy 5 sets at 80-90% Metcon 8 min AMRAP 50 DUs 15 swings 10 alt goblet lunges 4 min rest 8 min AMRAP 15 box jump overs 15 KB S

Strength Back squat Build to heavy 3 EMOM 5 mins 1 rep at 100% Metcon Every 6 mins for 3 rounds 400m run 2 rounds 10 power snatches 40/30 10 burpees over the bar (Each round should be 4 mins or less,