Strength:
E3MOM for 18min (6 sets):
Power Snatch + Hang Squat Snatch + Overhead Squat (1+1+1)

Metcon:
AMRAP in 12min of:
6 Thrusters (#50/35)
6 Toes-to-bar
6 Box Jumps

Skills:

  1. Strict Ring Muscle-up (requirment: 5 strict c2b pullups)
  2. Rope Climb

Beach WOD (מציצים):
In Pairs:
AMRAP in 25 min:
200m run
(partner 1 - partner 2 does plank hold)
10 synchronized burpees
20 synchronized KB swings
30 synchronized goblet squats
10 m sprint to the water (partner 2)

Rx: 12 / 8 kg

  • partners can switch the rounds as needed