Wod 28/9

Torsdag
Skill
EMOM 12 min
1 Clean and jerk at 70-80% of max
 
Prior to the emom, work up to your starting weight
 
Metcon
In teams of 2, cap 16min
10 rounds of
10 Wallballs 9/6kg
20 Double unders
Then
30 clean and jerk 60/40kg
Then in remaining time
Amrap
Pull ups
 
The first part is a relay, one round each
The last two parts is shared anyhow
 
L1: 70/45kg, amrap muscle ups
L2: RX
L3: 8 rounds, 6/4kg wallballs, 40 single unders, 40/30kg, amrap ring rows
L4: 6 rounds, 6/4kg wallballs,  20 single unders, 20/15kg, amrap ring rows
 
 
CF Basic
Deadlift
Take 15-20 min to work up to a solid 5 rep deadlift in teams of 2-3.
Start with the bar and increase weight
Reps could look like this 10-8-7-6-6-5-5
To think about:
Tighten your core
Try to maintain the barbell position over your shoelaces during the whole movement. 
 
Metcon
21-15-9 TC depending on time left
Deadlift 50/30kg
Hand release push ups
Lunges
 
Team option
Team of 2:
30-20-10
One work the other hang deadhang for reps to count.
 
Team of 3:
40-30-20
One work, one hang deadhang for reps to count, one rest