Strength:
Bent-over row 5-5-5-5-5
Metcon:
For time:
21-15-9 reps of:
Snatches (#50/35)
Chest-to-bar Pullups
Endurance:
Strength:
3RFT:
30 Hollow Rocks
15 Back Extension
Metcon:
EMOM 24 min:
15 Wallballs (#10/6)
8 Burpee Pull-up
50 DU
10 Burpees over the bar , bar facing.
Competitors:
A.
Open workout 13.1:
17-Minute AMRAP of:
40 Burpees to a 6″ target (15cm)
30 Snatches (#35/20)
30 Burpees to a 6″ target
30 Snatches (#62/35)
20 Burpess to a 6″ target
30 Snatches (#75/45)
10 Burpees to a 6″ target
AMRAP Snatches (#95/55)
B.
15min to find RM2 Overhead Squat
C.
4 Rounds for time:
6 Power Cleans (#80/50)
20 Wallballs (#10/6)