F R I D A Y I N T E R V A L S

In 2:30

m : 18-20 cals f : 12-15 cals 

10 – 12 STOH 50/35

ME Burpee Over Bar

rest 2:30

x 6

A. BACK SQUAT

Build to a 3RM

B. 4 ROUNDS FOR TIME:

6 Ring Muscle Ups

9 Dual DB Squat @2×22.5/15

12 Dual DB FR Walking Lunge @2×22.5/15

T E A M W O D W E D N E S D A Y

In pairs;

For Time-

Buy In 1500m Row

30 Synchronised Down Ups

60 Cleans 60/40

20 Synchronised Down Ups

40 Cleans 80/60

10 Synchronised Down Ups

20 Cleans 100/70

Cash Out 1500m Row

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T U E S D A Y

A. 1 Power Clean + 2 Push Jerks

B. AMRAP 8

2 Bar MU *
4 STOH 80/55

6 DB Box Step Overs 22.5/15