Wod 3/11

Fredag
 
Metcon
In teams of 2, share anyhow
14 min amrap 
18/15 cal row
7 Hang power snatches 40/30kg
50 Double unders
 
5min Rest
 
MAX reps in 6 min
Buy-in: 30 Pull-ups
THEN
Synchronized front squats 40/30kg
 
If one person drops, then all work must stop
 
5min Rest
 
6 Rounds for reps (3 min per round) Alternate rounds
200m run
6 clusters 40/30kg
AMRAP burpees in remaining time
Score = total number of burpees
 
L1: 20/16cal, 50/35kg, DUs unbroken, 20 bar muscle ups instead of 30 pull ups
L2: RX
L3: 15/12cal, 30/20kg, 25 double unders, ring rows
L4: 10/8cal, DB Snatches, Single unders, ring rows or jumping pull-ups