Skill:
5 Rounds for quality:
30s Hollow Rocks
10s Rest
30s Handstand hold
10s Rest
Metcon:
For time:
10 Toes-to-bar
10 Thrusters (#60/40)
15 Toes-to-bar
10 Thrusters
20 Toes-to-bar
10 Thrusters
25 Toes-to-bar
10 Thrusters
Endurance:
Part 1:
8 x 200 Row
rest 2 min between rounds
Part 2:
AMRAP in 25min :
Run 400
10 Pullups
8 Burpees
Competitors:
A.
6 sets, increase weight as possible:
3 BTN Snatch grip strict press
1 Overhead squat + 10s hold @ bottom
B.
For max reps:
60 Seconds of Legless Rope Climbs
Rest 2 minutes
60 Seconds of Double-Unders
Rest 2 minutes
60 Seconds of Strict Handstand Push-Ups
Rest 2 minutes
60 Seconds of Wall Ball Shots (#10/6)
Note scores for each 60 second effort…you will use these for the next portion of your workout.
C.
Every 2 minutes, for 24 minutes (3 sets of each):
1 – Legless Rope Climbs
2 – Double-Unders
3 – Strict Handstand Push-Ups
4 – Wall Ball Shots (30/20 lbs)
For each station, you will complete the number of repetitions that you achieved in your 60 second max effort tests in Part B.
D.
"Heavy Grace"
30 Clean and Jerks for time. (#80/50)