A. 3 rounds for Time in Teams of 2

21 DL-Sync @50/35 kg
21 burpees over BB
21 T2B-Sync
15 squat Cleans
15 burpees over BB
15 T2B
9 clean& jerks
9 burpees over BB
9 T2B

A. Lower Body Strength

3 sets of:
8-12 rom. DL with controlled eccentric
rest 1-2min

B. Metcon

5 sets of:
2min on 1min off

10 alt. DB-Box step ups @20"
10 Push Ups
10 T2B
max cal Echo Bike in remaining time

A. Skill

Work on Handstandwalk Progressions for 10-12 min

B. Strength

5 sets
1-2 Extended Chinup eccentrics
Rest 90s
2-3 Extended Pushup eccentrics
Rest 90s

A. Endurance Mixed Zones

Every 4min for 24min (6 sets):

1. 3min Row for cal

2. 3min Echo Bike for cals


@25:00 Work at Zone2 Intensity for 20min
switching between
A: 1min Row @20-22spm
B: 1min Bike
100m Run
A: 1min Bike
B: 1min Row @20-22spm
100m Run