Strength:
Overhead Squat
2-2-2-2-2-2
Metcon:
4 Rounds for time:
50 Double unders
10 Power snatch (#35/25)
10 Box jump overs
Endurance:
4 Rounds:
Run 400
3 min DB power snatch (#15/10)
3 min burpee box step ups
Competitors:
A.
15min to build a heavy bear complex
B.
For time:
80 Wallballs (#10/6)
60 KB Snatches (#24/16)
40 Cal Row
20 Ring Muscle-ups
C.
For quality,
15-12-9 of:
Strict Toes-to-bar
Deficit HSPU
D.
3 Rounds:
400m Run
10 High Box Jumps (80/65cm)