Strength:
Back Squat 2-2-2-2-2-2
Metcon:
AMRAP in 20min:
3 Ring Muscle-ups
5 HSPU
12 Box Jumps
Endurance:
4 Rounds for time:
Run 800m
4min max burpees
Competitors:
A.
Back Squat 3-3-3-3-3
Pause 3sec at the bottom of each rep
B.
EMOM for 10min:
Even: max Burpee high knees
Odd: max double KB clean and jerks (#24/16)
C.
5 Rounds for time:
25 GHD Situps
10 Overhead Squats (#60/40)
2 Legless rope climbs