Skill:
Rope Climb
Metcon:
For max reps, 1min on each station for 3 rounds:
- Burpees
- Wall Balls (#10/6)
- Deadlifts (#50/35)
- Medball Situps (#10/6)
- Hang Power Cleans (#50/35)
- REST
Endurance:
In teams of 2 for time:
300 Double Unders
200 Situps
100 Air-Squats
*Every 3min - Run 400m
Competitors:
A. Thrusters - E2MOM 3-Reps (from the ground)
Start with 60/40kg and increase by 5/2.5kg until failure
B. For Time:
60 Dumbbell Snatches (#30/20)
50 High Wallballs (#10/6)
40/30 Cal Row
30 Burpee Box Jumps Overs
20 Bar Muscle-ups
C. 3 Supersets:
20 Weighted Anchored Abmat Situps (AHAP)
1min Sandbag Hold (#75/60)
Rest as needed between sets.