Strength:
Thruster 3-3-3-3-3
Metcon:
AMRAP in 15min of:
7 Push-Press (#60/40)
10 V-ups
12 Box Jumps
Endurance:
In teams of 4 :
35 Min Amrap :
One person at each station rotate when station ahead clears.
Row 500 m
20 Burpee Box Jump
Run 400 m
100 Double Unders .
Score : total distance run + row + total reps .
Competitors:
A.
Clean from blocks - 15min to build a heavy 1-rep (knee height)
B.
3 Sets:
2 L-Rope Climbs
20m HS Walk
Rest 2min
C.
AMRAP in 10min:
6 Ground to overhead (#70/45)
6 Ring Muscle-ups
30 Double Unders
D.
5 Sets:
Sprint 200m
15 GHD Situps
Wearing a 10/6kg vest
Rest as needed between sets