Teams of 2
800 m run
50 G2O (135/95)
100 push-ups
50 pullups
100 swings (55/35)
50 squat cleans
100 situps
800 m run
3 rounds-Fight Gone Bad style
1 min deadlift 275/155
1 min burpee box stepups
1 min toes to bar
1 min push press
rest 1 min
finisher-100m overhead plate lunges
Burgener Warm Up
strength
10 min EMOM
one power snatch and one squat snatch at the following percentages:
minutes 1-3 75% of 1 rm
minutes 4-6 80%
minute 7 85%
minute 8 90%
minute 9 95%
minute 10 go for 1 rm
metcon
21 squat snatches
9 bar muscle ups
15 squat snatches
6 bar muscle ups
9 squat snatches
3 bar muscle ups
Dan’s Fail!
