Skill:
Handstands - 12min practice holds/walks
Metcon:
4 Rounds for time:
50 Double Unders
30 Wallballs
10 Hang Power Cleans (#60/40)
Endurance:
In teams of 3:
Row 10,000m
one rows, two holds plank, switch as needed.
Competitors:
A.
E2MOM for 12 minutes (6 sets):
3 Front Squats + Jerk @ 90% of 1-RM C&J
B. Open workout 15.1 + 15.1a:
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (#52.5/34)
5 snatches (#52.5/34)
WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap
C.
In pairs i-go-you-go for 5 fast rounds each:
6 Cal Assault bike
9 Burpees
12 Pullups