Strength:
Bulgarian Split Squat
6-6-6 (each leg)
Metcon:
"Tyler"
5 Rounds for time:
7 Muscle-ups
21 Sumo-Deadlift High Pull (#43/30)
Endurance:
10 rounds for time:
Run 400m
5 Pullups
10 Ring Rows
15 Pushups
20 Air-Squats
25 Lunges
Competitors:
A. 3 Sets:
3min AMRAP: Clean (#70/45)
Rest 2min between amraps
B. For time AFAP:
1 Legless Rope Climb
1 Stairs ascend with sandbag (#45/30)
30 Burpees over sandbag on top of the stairs
1 Legless Rope Climb
*Wear a 10/6kg vest
C. For time:
50 Cal Row
50 Cal Bike
50 Box Jumps
50 Wallballs (#10/6)
50 KB Swings (#32/24)