200329

Sunday Team
Skill/Strength
Prepare with some lift and gymnastic in teams of 2 for 10-15 min

Metcon
In team of 2, 1 work 1 rest each minute
40 min EMOM
Min 1: 5 Clean & jerks
Min 2: 1 round of Cindy
Min 3: 1 round of Nate
Min 4: 3 Snatches
Min 5: 8 Burpee box jump overs

L1: 75/50kg
L2: 60/40kg
L3: 50/35kg, Cindy: 2-3 pull up, 4-7 push ups, 12 airsquats,
Nate: 2 MU transitions, 4 negative hspu, 24/16kg KB swing
L4: 40/30kg, 5 BBJO, Cindy: 5 ring row, 10 box push ups, 10 airsquats,
Nate: 2 ring dips, box hspu, 16/12kg KB

Cindy: 5 pull ups, 10 push ups, 15 airsquats
Nate: 2 ring muscle ups, 4 handstand push ups, 8 kettlebell swings 32/24kg KB (swing overhead with lock out in arms)