15min warm up+board briefing



Team WoD -40min


For time

6 total rounds of

10 hang power cleans 60/40 , 45/30 , L1:25-35/15-25kg

10 box jump overs

Athletes alternate rounds (3rnds each)


5 rounds of

200m run -athletes run together

Then :6 of complex pullups+t2b each athlete


4rounds of

15 ring rows

15 Kb swings 32/24,24/16  L1:20/12kg

Athletes alternate rounds, and perform 4rounds each


Time cap 35min

With a continuously clock do:

5min amrap

2:30min amrap as a team :thrusters

2:30min amrap as a team