Strength:
Elevated Ring Rows
6-6-6-6-6
*add weight if possible and focus on full range of motion
Metcon:
10 Rounds for time:
10 Jump Squats
20m Sandbag carry (#60/45)
1 Rope Climb
Endurance:
In pairs
I go you go
AMRAP in 20 min of 400m run
5 min rest
I go you go
AMRAP in 20 min of 500m row
Competitors:
A. E3MOM 15min:
3 Split Jerks with 3sec pause at the catch
B. For time:
10 Double KB Clean and Jerks (#24/16. x2)
5-4-3-2-1 Rope Climbs
C. 400m Sandbag carry (slow and heavy)