Strength:
Overhead Squat
4-3-3-3-2
Metcon:
In Pairs, AMRAP in 20min, I-go-you-go:
5 Burpee Box Jump Overs
5 DB Power Cleans (#22.5/15, x2)
5 DB Front Squats (#22.5/15, x2)
Endurance:
100 Double Unders
Run 200m
100 Kettlebell Swing (#20/12)
Run 200m
100 Sit-ups
Run 200m
100 Ring Dips
Run 200m
100 T2B
Run 400m
Competitors:
A.
E2MOM for 14min:
2 Clean Deadlifts
1 Clean Pull
1 Clean
Start from 70% of RM1 and increase weight if possible
B.
3 Rounds for quality:
max Ring Dips
20m Handstand walk
10 L-Pullups
C.
3 RFT:
42-30-18 Calorie Row
21-15-9 OHS (#70/47.5)
D.
3 Supersets of:
30s GHD Soupine Hold (face up)
60s GHD Prone Hold (face down)