Strength:
Take 20min to build a heavy complex of:
Thruster + Push Press + Push Jerk
(1+1+1)
Metcon:
AMRAP in 13min:
3 Thrusters (#60/40)
5 Burpees over the bar
10 HSPU
15 Air-Squats
Endurance:
In teams of 3 :
Row 10 km
100-90-80-70-60-50-40-30-20-10
Burpee
Situps
Switch evrey 3 min
Competitors:
A.
15min to establish a heavy 1-rep Hang Snatch + 2 OHS
B.
Open workout 12.4:
AMRAP in 12min:
150 Wallballs (#10/6)
90 Double Unders
30 Ring MU
C.
Tabata alternating:
Cal Row
HSPU
D.
100 Hollow rocks