Strength:
Back Squat 3-3-3-2-2
Metcon:
3 Rounds for time:
Run 400m
21 Toes-to-bar
12 Overhead Squats (#60/40)
Endurance:
5x400m Row (Rest 1min between)
5x400m Run (Rest 1:1)
Competitors:
A. Paused Snatch
8x1
Pause for 3sec at knee height
B. Open workout 15.5:
27-21-15-9 reps for time:
Row (cal)
Thrusters (#43/30)
Rest 5min and into:
Open workout 18.0:
21-15-9 reps for time:
DB Snatch (#22.5/15)
Burpees over the db
C. Core EMOM 10min:
1 - 30sec Hollow hold
2 - 20 Weighted GHD Back extensions
3 - 10 Strict Toes-to-bar
4 - 1min Side plank (right)
5 - 1min Side plank (left)