In teams of 2 TC: 45
200/160 kcal row
Athlete nr2 does 100 DU before you switch
3min rest
AMRAP 12 alternating
Athlete1:
10 WB (Elite: high target)
10 slamball over shoulder 12/10 (Elite: 20/16)
10 HSPU (Elite: deficit 20kg plate)
Athlete2:
200m löpning
Switch when both are done.
Rest 4 min
One work, one rest
Complete full round unbroken, then increase weight of:
1 Deadlift
1 Hang clean
1 Push jerk
25kg
30kg
35kg
40kg
45kg
AMRAP 50kg
Fail: 5 synced burpees, then AMRAP at the last weight you completed.
Elite: start at 35kg and finish at 60kg
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