200223

Metcon 
In teams of 2, TC 10min
Share anyhow if nothing else is stated

A. For time

10-8-6-4-2
Toes to bars
Synced single arm dumbbell thrusters 22,5/15kg
120 double unders
2-4-6-8-10
Toes to bars
Synced single arm dumbbell thrusters

Rest 10 min then

B. For time

You go I go 
20-15-10 
Calorie row 
4-4-4 
Dumbbell clusters 2×15/10kg 
2/1 rope climb each round 
Ex flow:
A1 does 20 cal – 4 clusters – 2 rope climbs
A2 does 20 cal – 4 clusters – 2 rope climbs
A1 does 15 cal – 4 clusters – 2 rope climbs
A2 does 15 cal – 4 clusters – 2 rope climbs
And so on

Rest 5 min 
Do all of B again 
 
L1: A: Synced t2b B: 2×22,5/15kg, 3/2 Rope climb and no touch floor between rep (Put a mark on the rope 1,8m above floor, both hands must be below that mark before going back up, feet not touching the floor) 
L2: – 
L3: A: 15/10kg, hanging knee raises, 60 DU, B:  Rope climb is on floor to standing and down again 
L4: A: 10/7kg DB or KB, synced situps, 120 single unders, B: 1 dumbbell 15/10kg, jump up and hang 3-5 sec in the rope for each rep