Skill:
Sandbag over shoulder
Metcon:
In pairs, i-go-you-go for 12 rounds:
5 Sandbag Over Shoulder (#60/45)
10m Sandbag bear hug carry
5 Sandbag Squats
10m Sandbag bear hug carry
5 Burpees over sandbag
Endurance:
In teams of 2:
100 Double Unders
Run 1000m
100 Db Snatch 20/10
Run 1000m
100 Box Jump
Run 1000m
100 Renegade Rows
30 Cal Assult Bike/ Row all out
Competitors:
A. Snatch complex
5 Sets for load:
High snatch pull + Snatch (3+1)
Rest 2min between
B. 6 Rounds for time:
3 Ring Muscle-ups
5 Sandbag over bar (#75/60)
7 Burpees over bench
C. Running conditioning
10x200m Sprints
Rest 1:1