DAY 1
Warm Up
2 Rounds
20 Squats
20 Good Morning
10 Cal Machine
Skill
Recherche du 2 RM Thruster
Metcon – For time –
With Partner
3 Rounds
30 Sumo Deadlift High Pull 60/40KG
30 Sit ups Synchro
60 Push Ups
Time Cap 17:00
DAY 2
Warm Up
01:00 Ski Erg
01:00 Row
O1:00 Run
Skill
Bench Press
3 x Max Reps Unbroken – Bodyweight or 70% BW
Metcon – For time –
Fran Officiel
21- 15 – 9
Thursters 42,5/30KG
Pull Ups
Time Cap 10:00
DAY 3
Warm Up
Run 900m (Team)
40 Jumping Jack Synchro
30 Push Ups Synchro
Metcon AMRAP 40:00
With Partner
21/15 Calorie Row (Each)
15 Power Clean 70/55KG (Share)
9 Box Jump Overs – High (Each)
Run 300m (Synchro)