WARM UP
- 10 Shuttle Run
- 10 Air squat
- 5 burpees
- 5 empty bar squat clean
- 5 empty bar deadlift
IN PAIR
STRENGTH 1
(0-8)’
- Find 2RM Deadlift
STRENGTH 2
(8- 10)’
- Max Reps of deadlift
WOD 1
(10-25)’
3 Rounds for time:
- 20 Sync Box jump
- 20 Sync hang power Clean
- 20 Sync Front Squat
WOD 2
(25-40)’
For time:
- P1: 60 Wall balls
(P2: Plate Squat hold)
- P1: 60 Single DB front Lunges
(P2: wall Sit)
- P1: 60 Alt. V up
(P2: Elbow plank)