Warm up
Row 500 m
3 sets of
3 Wide Pull Up (Slow)
10 Air Squat
EMOM 8 mins
12 Double Kettlebell Deadlift
Supersets 1
3 sets of
8 Hang Double KB Power clean and Jerk
6 Burpee Jumping pull up
Supersets 2
3 sets of
10 m Bear crawl or 4 m Side Wall walk (2 m to the right and 2 m to the left)
10 Wall ball (technique not aim for weight) or Double KB thruster
METCON
Warm up
500 m row
2 rounds of
5 kipping
5 pushup
5 air squat
5 pull up
2 clean complex (3 deadlift + 3 HPC + 3 push press)
Conditioning
Partner WOD
(You go I go)
In the team of 2
2 Rounds of:[Adv | Int | Basic]
40 Cals Row
80 Deadlift [60/40 kg | 40/25 kg| empty bar]
20 Wall walk | scaled wall walk |echo bike
60 Hang Power Clean [60/40 kg | 40/25 kg| empty bar]
20 Bar Muscle up | burpee pull up | ring rows
40 shoulder to Overhead [60/40 kg | 40/25 kg| empty bar]
Time cap 40 mins