Strength:
Bentover Rows
10-10-10
Metcon:
In Pairs (I-go-you-go),
14 Rounds for time (7 each) of:
Row 250m
8 DB Front Rack Reversed Lunges (#22.5/15,x2)
5 Strict HSPU
*Partner A works while partner B holds in a plank. Switch every round until 14 rounds are done (7 each)
Competitors:
A)
15min to build a heavy complex:
Power clean + Hang Squat Clean
B)
For time: 30 Minute Time Cap
1 Round of DT (#70/47.5)
40 Bar Facing Burpees
2 Rounds of DT
30 Bar Facing Burpees
3 Rounds of DT
20 Bar Facing Burpees
4 Rounds of DT
10 Bar Facing Burpees
1 Round of DT = 12 Deadlifts - 9 Hang Power Cleans - 6 Shoulder To Overhead
C)
Emom x 12
Odd: 30 sec sandbag hold
Even: 5-8 strict ttb w/medball (or without)