200209

Warm up
Run for 2 min
Then
3 Sets of
5 Deadlifts
5 Push presses
5 Bent over rows
10 Air squats
Barbell without weights

Metcon
Team of 3, share anyhow
For time
Buy in before every new 3 rounds
75 calories on rower, next 3rnd assault bike, last 3 rnd ski erg (In this order if possible)
3 rounds of
50 Wallballs 9/6kg
30 Pullups
10 Cleans 60/40kg
Then
3 rounds of
50 Wallball lunges 9/6kg
20 Chest to bars
10 Hang power cleans 70/47kg
Then
3 rounds of
50 Wallballs 9/6kg
10 Bar muscle ups
10 Hang squat cleans 80/53kg

L1: –
L2: –
L3: 40/30-50/35-60/40kg, banded pull ups and ctb, jumping bar muscle ups
L4: 40/30 on all, jumping pull up on all, 6/4kg wallball