Strength:
Back Squat
5x3
Rest 1:30
*Pause for 3sec at the bottom of the last rep of each set
Metcon:
5min AMRAP:
3-6-9-12...
Devil Press (#15/10, x2)
Toes-to-bar
Rest 5min and then:
5min AMRAP:
3-6-9-12...
Kettlebell Swings (#24/16)
Burpee-Pullups
Endurance:
AMRAP in 35 min of:
10 thrusters (#20/15)
15 bar facing burpees
20 thrusters
25 bar facing burpees
30 thrusters
35 bar facing burpees
40 thrusters
45 bar facing burpees
....
Competitors:
A. Shoulder Press 8-6-6-4-2
after your final set of 2, hold your 2RM overhead for 2 minutes.
B. "Elizabeth"
21-15-9
Squat Cleans (#61/43)
Ring Dips
C. 3 Sets:
1 Peg board ascend (up and down)
10 V-ups (hollow to hollow)
15m Handstand walk (afap)