Metcon:
"Nancy"
5 Rounds for time:
Run 400m
15 Overhead Squats (#43/30)
Endurance:
For time:
Run 400m
20 Burpee
100 Double Unders
Run 800m
15 Burpee
50 Double Unders
Run 1200m
15 Burpee
50 Double Unders
Run 800m
20 Burpee
100 Double Unders
Run 400m
Competitors:
A.
EMOM 7min:
1 Hang Squat Snatch with 3sec pause at the bottom
1 Overhead Squat
Use 75-85% of RM1 Snatch
B.
E2MOM 8min:
1-3 Strict Ring Muscle-ups
1-3 Kipping Ring Muscle-ups
C.
"C2B Jackie"
For time:
Row 1000m
50 Thrusters (#20/15)
30 C2B Pullups
D.
3 Rounds for quality:
20 GHD Situps
1min bearhug plate hold (ahap)