Skill:
Hollow body 'bring sally up'

Metcon:
8 min Amrap
2-4-6-8-10-12 . . . .
Push Press (#60/40)
Front Rack Lunges (#60/40)

  • Everytime the bar is dropped perform 6 Burpees.

Cash-out:
5x10 GHD Back ext'

Endurance:
Strength:
Weighted Pullups 5-5-5-5-5

Metcon:
50-40-30-20-10
Double Unders
KB Swings (#24/16)
Walking Lunges w/plate (#20/10)
Run 200m

Competitors:
A. 20 min:
Build a heavy High hang snatch
When you fail, switch to hang snatch.
When you fail, switch to full snatch.

B. Compete:
For time:
27-21-15-9
Deadlift (#100/70)
Chest to Bar Pull-Ups
*50 Double Unders after each completed round.

C.
3 Rounds:
In 4 min:
Run 400m w/plate (#20/15)
Row for max calories in remaining time of the 4min
Rest 4min
*Go ALL-OUT every round. Score is total cal rowed