Strength:
15min to build 1RM Clean
Metcon:
For time:
30 Strict Pullups
30 Back Squats (#70/45)
20 Kipping Pullups
20 Front Squats (#70/45)
10 Bar Muscle-ups
10 Overhead Squats (#70/45)
Endurance:
AMRAP in 45 min:
Run 800m
80 Air Squat
8 Muscle ups
Competitors:
A. Split Jerk
E3MOM for 15min
2-2-2-2-2
B. 3 Rounds for time:
Run 800m
30 High Wallballs (#10/6)
30 High Box Jumps (70/60cm)
C. 3 Rounds for quality:
10 Strict Ring Dips
10sec Rings L-Sit
10 Strict Toes-to-bar
10sec Hanging L-Sit