Strength:
EMOM for 10min:
1 Hang Cluster
Build up weight between sets
Metcon:
4 Rounds for time:
40m Double KB Front Carry (#24/16, x2)
20 KB Front Squats
10 Strict HSPU
(20min time-cap)
Endurance:
5 Rounds:
Run 800m
20 KB Swing (#16/12)
20 Pushups
20 Ring Row (feet elevated to even with rings)
Competitors:
A.
EMOM for 5min:
5 Touch and go Squat Cleans
Choose a heavy weight and go across
B.
3 Sets:
Max unbroken toes-to-bar
10m HS walk (AFAP)
Rest 2min
C.
10 Rounds for time:
1 Rope Climb
5 Ring Dips
10 Pushups
*Wear a 10/5kg Vest
D.
5min Assault bike slow recovery