Warm Up
Bike intervals ( in team of 3 )
5 Sets :20 sec each
Follow by Dumbbell DT warm up
Deadlift + Hang Power Clean + Jerk
Team WOD
3 Rounds Of Dumbbell DT
50 Cal Echo Bike
6 Rounds of Dumbbell DT
75 Cal Echo Bike
9 Rounds of Dumbbell DT
100 Cal Echo Bike
*Every 3:00 perform :
10 Synchro Burpee
RX :
Double Dumbbell 22.5 / 15 kg
DT
12 Deadlift
9 Hang Power Clean
6 Jerk