Wod 22/5

Warm up and take 10-15 min to work up to your metcon weight.
 
Herowod “PK” TC 35-40 min
5 rounds for time of:
10 Back Squats 102/70kg
10 Deadlifts, 125/84kg
Run, 400 m
Rest 2 mins
 
L1: RX
L2: In teams of 2, 10 lift each on BS and DL, run together, BS 80/55kg, DL 100/70kg
L3: In teams of 2, 10 lift each on BS and DL, run together, BS 60/43kg, DL 80/55kg
L4: In teams of 2, 10 lift each on BS and DL, run together, BS 43/30kg, DL 60/43kg
 
L2-L4 is a AMRAP 35 min, no rest between rounds.
 
Crossfit Basic
Warm up and go through the movements
 
Metcon
AMRAP 15 min
In teams of 2, share reps equal
20 Goblet squat 12/8kg
20 Slam ball over shoulder 12/6kg
200m run together