Strength:
Deadlift - 20min to find RM1
Metcon:
RFA 2018 Event #3:
For time:
15m Handstand walk
4 Rope Climbs
40 Wallball Shots (#10/6)
80 Double Unders
30m Handstand walk
80 Double Unders
40 Wallball Shots
4 Rope Climbs
Endurance:
In teams of 2:
Row 3000m
Run 2400m
Then 3 Rounds:
50 Double Unders
50 Air Squats
50 KB Swings
Then:
Row 2000m
Run 1600m
Skills:
Kipping (pullups/t2b/k2e...)
Competitors:
A. Clean Speed Ladder:
For time:
1 Squat Clean (#80/50)
1 Squat Clean (#90/55)
1 Squat Clean (#100/60)
1 Squat Clean (#110/65)
1 Squat Clean (#120/70)
*2min timecap
*Rest as needed and do a total of 3 attempts
B. RFA 2018 Event #3:
For time:
15m Handstand walk
4 Rope Climbs
40 Wallball Shots (#10/6)
80 Double Unders
30m Handstand walk
80 Double Unders
40 Wallball Shots
4 Rope Climbs
C. 10 Rounds for time:
4x8.5m Shuttle Run
5 Burpees
*Wear a 10/6kg vest