Strength:
Deficit Deadlifts (on 20kg plate)
5-5-5
Metcon:
AMRAP in 15min:
2 Squat Cleans (#70/45)
20 Lateral bar hops
10m Handstand walk
4 Squat Cleans
20 Lateral bar hops
10m Handstand walk
6 Squat Cleans
20 Lateral bar hops
10m Handstand walk
....Etc keep adding 2 reps to the cleans until the time is up.
*Scaling for the HS walk is 20m bear walk
Endurance:
3 Rounds for time:
Run 1000m
Row 1000m
Competitors:
A. For load:
Every 90sec for 15min (10 sets):
High Hang Clean + Push-Jerk (1+2)
B. "Sisson"
AMRAP in 20min:
1 Rope Climb
5 Burpees
Run 200m
*Wear a 10/6kg vet
C. 5 Sets for quality, rest as needed between:
10m Handstand walk
20sec L-Sit
Skills:
Core and Strength for gymnastics movements