For time(with partner):
7 rounds of Cindy
2 rounds of DT
+
6 rounds of Cindy
2 rounds of DT
+
5 rounds of Cindy
2 rounds of DT
+
4 rounds of Cindy
2 rounds of DT
+
3 rounds of Cindy
2 rounds of DT
+
2 rounds of Cindy
2 rounds of DT
+
1 round of Cindy
2 rounds of DT
A. Strict weighted pull-up
Build to a heavy 3
*then 2x max reps @ bodyweight
B. EMOM 20:
1. wall ball
2. toes-to-bar
3. double-under
4. burpee
5. rest
A. Shoulder Press
10-8-6-4-2
B. I go, You go for 15:00
2 wall climbs
7 box jump overs
12 dumbbell snatches 22,5/15kg
EMOM 12:
1. 15/12 cal row
2. 10 thrusters 42,5/30kg
+
Rest 5:00
+
Build to a heavy set of:
1 squat clean + 1 front squat + 1 jerk
A. Front squat
Build to a heavy 3 @ RPE 7
*then 2×3 90%
B. ”Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Double-under
”Deck of cards” EMOM 55
A. Deadlift
Build to a heavy 2
B. AMRAP 7:
7 overhead squats 60/42,5kg
7 box jump overs
7 pull-ups