Strength:
Every 2.5min for 20min:
Snatch Balance + Overhead Squat (1+2)
Metcon:
AMRAP in 12min of:
40 Double Unders
7 Hang Squat Cleans (#70/45)
Competitors:
A. 5 Sets for load:
1 L-Rope climb (seated)
3 Overhead Squats
*rest 3min between sets and increase load
B. 3 Rounds for time:
7 Parallette Handstand Push-ups
20m Front Rack Kettlebell Walking Lunge (#24/16, x2)
10 Sandbag Over Shoulder (#60/45)
Directly Into…
C. 18-15-12-9-6
Assault Bike Calories
GHD Situps