Strength:
Stiff-leg Deadlift
5-5-5-5-5
Metcon:
For time:
10-9-8-7-6-5-4-3-2-1
Thrusters (#43/30)
20-18-16-14-12-10-8-6-4-2
Lateral Bar Hops
Endurance:
AMRAP in 25min:
400m Run
20 Kettlebell Swings (#24/16)
15 Burpees
10 Box Jumps
Competitors:
A.
Open workout 11.4:
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (#55/40)
10 Muscle-ups
B.
AMRAP in 5min:
7 Chest-to-bar Pullups
3 Squat Cleans (#100/60)
C.
5 sets for time:
10 GHD Situps
10 GHD Back extensions
10 DB Thrusters (#25/15)
D.
AFAP:
Run 800m
40 Cal Row
Run 400m
20 Cal Row
Run 200m
10 Cal Row