FREDAG
METCON
In teams of 2, share anyhow, both run together
For time
4 rounds
400m run
30 Wallballs 9/6kg
15 toes to bar
12 Snatch 60/40kg
9 Chest to bar + 9 push ups
6 Rope climbs
*Every 3 min do 6 synchro burpees, start with burpees, if you are running skip the burpees
L1: 9 Muscle ups
L2: RX
L3: Pull ups+push ups, 40/30kg, half way in rope
L4: 6/4kg WB, hanging knee raises, 40/30kg, ring rows, no rope climb