Strength:
Power Clean - 12min to build heavy RM3 Touch-and-go
Metcon:
"Fight Gone Bad!"
Three rounds for max reps:
1min Wallball shots (#10/6)
1min Sumo deadlift high-pull (#35/25)
1min Box Jumps
1min Push-press (#35/25)
1min Row (Calories)
1min Rest
Endurance:
7 Rounds for time:
10 Renegade rows
10 Ring Dips
Run 200m
10 DB Squat
10 Pullups
Run 400m
Competitors:
A. 16min build to an Axle-bar Thruster RM3
B. Every 90sec for
1 Strict Ring MU
3 Ring Dips
6 Pistols
C. AMRAP 9min:
9 High Wallballs (#10/6)
6 Box Jump Overs
3 Power Cleans (#85/52.5)
D. For time:
1-mile Run with vest (#10/6)