Strength:
13min to build a heavy 3-rep touch and go Power Clean

Metcon:
For Time:
150 Double Unders
75 Abmat Situps
50 Shoulder to overhead (#50/35)
75 Abmat Situp
150 Double Unders

Endurance:
For time:
50 Kb Swing (#24/16)
50 Wallball (#10/6)
50 Pullups
50 Thrusters (#20/15)
50 Ring Dips
Finish with 800 row

*Every time you break go run 400 m

Competitors:
A.
AHAP:
Dead Stop Front Squat
10x1

B.
E2MOM, for 12 minutes (6 sets):
Clean & Jerk
Sets 1-2 = 3 reps @ 60-65%
Sets 3-4 = 2 reps @ 70-75%
Sets 5-6 = 1 rep @ 80-85%

C.
5 Rounds for time:
Run 400m
15 Power Snatches (#43/30)
Rx: wearing a 10/6kg vest

D.
4 Rounds for quality:
Max unbroken toes-to-bar
Rest 1min
Max unbroken handstand walk
Rest 1min