Outdoor

For time 5 rounds of:

400m run
14 Burpees
14 db- DB thruster
14 toes to bar

25min Timecap

Clean Complex

10 sets of:
Pause P. Clean (3sec. just below knee) + Hang Clean
- start at first weight after empty bar and work up by feel but prioritize form! -

Push Jerk

10 sets of:
2 Push Jerks
- start at first weight after empty bar and work up by feel but prioritize form! -

Accessories

3 sets of:
6 sideplank rot. (each side - @up to 7,5kg)
20sec. Hollow hold

Intervals in teams of 2

In teams of 2:

0:00-20:00

-800m run together
-2000m row (split as needed)
-800m run together
-2000m row

24:00-40:00

-50cal Echo Bike
-200m run
-40cal Echo Bike
-200m run
-30cal Echo Bike
-200m run
-20cal Echo Bike

Push Press

3 sets of:
5 Push Press (no TNG) @1-2 RIR
Rest 2-3min

Clean and Jerk

Every 2min for 10min:

Pause Clean (3sec. hold 1'' off floor) + Split Jerk + Clean + Split Jerk

Start @80% and work up by feel (no fails)

MetCon

5 rounds of:
6 Squat Cleans @90/60kg
9 Burpee BJ (30/24'')
12 C2B

- 10min cap -

Skill

T2B + 8-10 arch lift offs

Strength

Backsquats
1 set of 5 with coaches tempo
1 set of 5 with own tempo
3 sets of 5 with weight if possible

WOD

3 rounds
1 min burpees to plate
1 min jumping pullups
1 min singleunders