Strength:
Power Clean - 12min to find RM1
Metcon:
5 Rounds for Time:
5 Power Cleans (#43/30)
10 Front Squats
5 Shoulder to Overhead
15 Pull Ups
Endurance:
7 Rounds for time:
15 GHD Situp
20 PushUps
Run 400m
10 Pullups
30 KB Swing (#16/12)
Run to the stairs.
Competitors:
A.
3 Sets for load:
20m Front rack walking lunges
Rest 3min, go as heavy as possible
B.
3 Sets for quality:
3 Strict Ring Muscle-ups
Max time L-Sit on rings
5 Ring Dips
2 Skin the cat
Rest as needed between sets
C.
In Pairs, 10 Rounds for time (5 each):
10 Thrusters (#60/40)
5 Climbs over wall
D.
For time, as fast as possible:
40 Cal Assault
50 Cal Row
Stairs run w/KB (#32/24)