Strength:
Thrusters 3-3-3-2-2
Metcon:
For time:
50 Medball Cleans (#10/6)
25 Push Jerks (#70/45)
50 Medball Cleans
Competitors:
A.
Three sets, not for time, of:
500m Row
3 Rope Climbs
Strict Handstand Push-Ups x Max Reps*
*A set terminates at any point you pause longer than one breath when your at full extension or when your head is on the mat.
B.
Four sets of:
3 Split Jerks from the rack. Work at 80-85% of RM1
C.
Complete as many rounds and reps as possible in 20 minutes of:
Run 400m
30 Kettlebell Swings (#32/24)
8/4 Muscle-Ups
Endurance:
3 rounds:
10min AMRAP:
10 T2B
15 thrusters (#20/15)
200m run
Every 10 min:
3 min max Kb snatch (#16/12)