Strength:
Hang Clean 2-2-2-2-2
Metcon:
AMRAP in 20min of:
1 Rope Climb
5 Burpees
10 Pushups
Run 200m
Rx': Wearing a 10/6kg Vest
Endurance:
In teams of 4:
Run 200m
300 thrusters (#20/15)
Run 200
200 pullups
Run 200
100 Burpee box jumps
- only 1 works at a time
- run as a team
Competitors:
A.
Every 90s for 10 rounds:
1 Power Snatch
Increase load as possible
B.
5 Rounds for time:
3 Strict Ring MU
2 Squat Cleans (#100/70)
1 L-Rope Climb
C.
In Teams of 2, 10 Rounds for time:
20 Cal Assault bike
20m Double KB Overhead Lunges (#24/16)
One partner on assault
One partner does the lunges
Switch when both partners finished their 20cal/meter
D.
400m Plate bearhug walk. Go slow and heavy and try to go with as little drops as possible.