Metcon:
Open Workout 17.3:
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (#43/30)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (#61/43)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (#83/61)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (#102/70)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (#111/79)
*Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (#120/83)
*If all reps are completed, time cap extends by 4 minutes.
Endurance:
AMRAP 30 min:
400m run
30 burpee box jump overs
20 back extension
10 Ring Dips