For Time w/ partner time cap 40min
Buy in: 200 double unders
Then:
3 Rounds of:
8 bar muscle ups or 16 chest to bar pull-ups
20 hang Power cleans 135,95
+
Run 400m together
+
3 rounds
30 Handstand Push-Ups
40 deadlifts 135,95
+
Run 400m together
+
3 rounds
20 shoulder to overhead 135,95
30 Toes to bar
+
Cash out: 200 double unders
Masters
A1. Deadlifts x 8; build to a tough set
A2. Seated Single OH DB tricep extensions x 15
A3. 10-12 DB bicep curls
X 3 sets
B. For time
Buy in: AB 20 cal
Then:
3 rounds
10 no push up burpees
12 Single DB snatches
14 walking lunges
Then:
Cash out: row 500m