In Teams of 3
MMF or FFM
A: Metcon (Weight) 0:00 - 6:00 In a 6 min Window, Build to a Heavy Complex of: 3 Deadlifts + 2 Hang Power Clean + 1 Shoulder to Overhead
2 Minutes Rest / Transition
B. 6:00-8:00 Transition
C : Metcon (AMRAP - Rounds and Reps) 8:00 - 18:00 10min AMRAP: 15 Cal AirBike 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to OverheadTo be done @ 70% of Weight achieved for A
12 Minute Rest / Transition
D. 18:00 - 30:00 Rest
E: Metcon (Time)
30:00 - 60:00
3 Rounds for Time:
50/40 Cal Row
30 Burpees Over DBs
10m Single Arm OH DB* Walking Lunges (left)
10m Single Arm OH DB Walking Lunges (right)
In Remaining Time AMRAP Burpee Ring Muscle Ups***To be done @ @ 30/20kg DB