Strength:
Hang Power Clean + Push Press
2-2-2-2
Metcon:
In pairs for time:
21-18-15-12-9-12-15-18-21
Box Jump overs
Toes-to-bar
*Partner must hold plate overhead (#20/15)
Endurance:
Emom for 35 min:
15/12 Cal Row
70 Double Under
10 Burpee Box Jump
15/12 Assault bike
25 KB Swing (#16/12)
30 Situps
30 Back Extension
Competitors:
A.
Hang Power Clean to Pushpress
Build to a heavy TnG 3-rep set
15min cap
B.
"Amanda"
9-7-5
Ring Muscle-ups
Squat Snatch (#61/43)
C.
100 Pistols for time
D.
In pairs, for as many calories rowed:
Partner 1 - 1cal
Partner 2 - 2cal
Partner 1 - 3cal
Partner 2 - 4cal
.... etc
20min cap.