Skill:
Ring Muscle-ups
Metcon:
"Nate"
AMRAP in 20min of:
2 Muscle-ups
4 HSPU
8 Kettlebell Swings (#32/20)
Endurance:
Skill:
KB swings
Strength endurance:
EMOM 15 min :
20 KB Swings
Metcon :
In team of 3 for 20 min :
Run 400
Sit-ups
Burpees
*1 Runs, 1 does situps and 1 does burpees. Rotate when runner returns. Score is total burpees done by the team.
Competitors:
A. Paused Front Squats 2-2-2-1-1-1
(3sec pause at the bottom)
B. Every 3 minutes, for 18 minutes (6 sets) of:
3-Position Snatch
(high hang, mid-thigh, then 2cm below the knee – pause for 2 seconds at each position, and pause for 1 second in the receiving position after each snatch)
C. Compete:
For time,
21-15-9 reps of:
Toes-to-bar
DeadLift (#100/70)
Ring Dips
Wallballs (#10/6)