Strength:
Weighted Chin-ups 4-4-3-3-3
Metcon:
"Nate"
AMRAP in 20min of:
2 Ring Muscle-ups
4 HSPU
8 KB Swings (#32/24)
Weightlifting:
-Push press
(55%) 3×3
(60%) 2×2
Max reps with (65%)
-Split jerk behind the neck
(60%) 3×3
(65%) 2×3
(70%) 2×2
(75%) 2×2
-Front squat (max out)
Competitors:
A. 15min to build RM3 Push-Press
B. For time:
10 Devil Press (#22.5/15, x3)
10 Box Jump Overs
10 Overhead Squats (#70/50)
10 Burpee Bar Muscle-ups
10 Burpee Ring Muscle-ups
10 Overhead Squats
10 Box Jump Overs
10 Devil PRess
C. In Pairs for time:
60cal Assault Bike
60cal Row
Rest 1min
50cal Assault Bike
50cal Row
Rest 1min
40cal Assault Bike
40cal Row
Rest 1min
30cal Assault Bike
30cal Row
Rest 1min
20cal Assault Bike
20cal Row