Strength:
Barbell Overhead Lunges
6-6-4-4-4-4
*Rest 2:00

Metcon:
3 Rounds for max reps:
1min Medball cleans (#10/6)
1min KB Sumo deadlift high pulls (#24/16)
1min Box jumps
1min DB Push Press (#22.5/15,x2)
1min Row for calories
Rest 1min

Competitors:
Event 1:
3 RFT:
21 thrusters
21 chest-to-bar pull-ups
RX: 52kg \ 38 kg

Event 2:
50 DB shoulder-to-OH
50 DB deadlifts
50 GHD sit-ups
100 single arm DB OH squat
50 GHD sit-ups
50 DB deadlifts
50 DB shoulder-to-OH

RX: 22.5 kg\ 15kg
Time cap: 25min