Skill:
Kipping Toes-to-bar
Metcon:
AMRAP in 14min of the ladder:
2-4-6-8... Toes-to-bar
1-2-3-4... Overhead Squats (#70/45)
Keep adding 2 t2b and 1 ohs every round untill the time is up
Endurance:
For time:
Run 800m
50 KB Swings (#16/12)
30 Jumping Lunges
15 Pushups
Run 600m
50 KB Swings
30 Jumping Lunges
15 Pullups
Run 400m
50 KB Swings
30 Jumping Lunges
15 Ring dips
Run 200m
50 KB Swings
30 Jumping Lunges
15 Cal Row
Competitors:
A. 4 sets for max load:
Shoulder Press x3 reps
immediately followed by…
Front-Rack Alternating Reverse Lunges x Max Reps
(using the same load you were able to press 3 times)
Rest 3 minutes
B. Open workout 12.5:
AMRAP in 7min of:
3-6-9-12-15-18... etc
Thrusters (#45/30)
Chest-to-bar Pullups
C. Extra conditioning:
EMOM for 20min:
1 - 30sec Assault bike sprint
2 - 40 Double Unders
3 - 10x10m Shuttle run
4 - 10 Burpees
5 - Rest
*Wear a 10/6kg vest