Strength:
Bulgarian Split Squat
10-10-10-10 (5 each leg)

Metcon:
For time:
Row 1000m
50 Pullups
40 DB Snatch (#25/15)
30 HSPU

Endurance:
For time:
70-50-35-20
Deadlift (#40/30)
Pushups
Air Squat

Run 200m after each movement is complete.

Competitors:
A.
5 Sets for load:
1 Snatch Push Press
3s hold on top
1 Overhead Squat
3s hold on bottom

B.
For time:
5-4-3-2-1 Bar Muscle-Ups
10m HS Walk
1-2-3-4-5 Ring Muscle-Ups
10m HS Walk

C.
For time, as fast as possible:
60 Squat Cleans (#60/40)
Goal is to drop the bar as little as possible.

D.
2 Sets:
20cal Assault bike (ALL OUT)
200m Plate Bear Hug Carry (ahap)