A) Strength
8 Strict press barbell @20X1
rest 30
12 single arm Db rows each arm @20X0
rest 60
B) Team wod in pairs at 8-9/10 RPE
"Synchro movements on all"
4 rounds for time:
10 synchro pullups
30 synchro Goblet squats
10 synchro power clean and jerks
30 Situps
30 min cap
*Rx+: 5 bar muscle ups, 35/25kg DB, 60/40kg, GHDSU
*Rx: Chest to bar, 25/20kg, 40/30kg, GHDSU
*Intermediate: Chin over bar, 20/15kg, 30/20kg, Straight leg situps
*Beginner: Jumping pullups, 15/10kg, 20/10kg, Butterfly situps