wod 18/9

Teams of 4
18-15-12 
Pullups BG: Banded pull up
Ohs 40/30kg BG: Frontssqaut 30/20kg
Boxjumps
Assaultbike or row or ski erg, calorie
(1 person per station rotera när alla är färdiga, alla gör först 18 reps av allt sen 15 osv)
Score is time
 
5 min rest
 
1 work, 1 row, 2 rest
400 Double Unders BG: 800 single unders
100 T2B BG: Ab-mat sit ups
100 Deadlifts 100/70kg BG: 70/50kg
200 Barfacing Burpees
Amrap cal row during the hole workout
Score is time and cals
 
5 min rest
 
Synchronised & unbroken
2 person work, 2 rest
6 rounds 
3 Hang power clean
3 Frontsquats 
3 Shoulder to overhead
RX: 80/50kg
CF: 60/40kg
BG: 30/20kg
Score is time

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