Metcon
In teams of 2
Min 0-6 AMRAP split anyhow
2-2-2-4-4-4-6-6-6 and so on
Wallballs 9/6kg
Deadlift 70/45kg
Burpee over bar, lateral
Min 7-13 AMRAP
20 Synced dumbbell snatches 22,5/15kg
20 Synced box step ups with 1×22,5/15kg
20 Box jump overs, 1 rep at a time, each
Min 14-20 For time, TC 6min
10-8-6-4-2 rep each
Squat clean 70/45kg
*Buy in before every set: 30 double unders, both at the same time
*squat clean, 1 work 1 rest
Rest 5 min
Min 25-50
2000m row, buy in 10 burpees over rower
1000m row, buy in 20 burpee over rower
500m row, buy in 30 burpee over rower
You must switch every 250m and always do your buy in before you get on the rower