Strength:
EMOM for 10min:
Even: 7 L-Pullups
Odd: 7 Z-Press (ahap)
*Scale reps as needed
Metcon:
AMRAP in 14min:
10 Box Jump Overs
3-6-9-12... Overhead Squats (#60/40)
Weightlifting:
-Push Press
3x3 (50%)
3x3 (55%)
2x2 (60%)
2x2 (65%)
-Hang Clean + Push Jerk
3+1 x3 (60%)
2+1 x2 (65%)
2+1 x2 (70%)
2+1 x1 (75%)
2+1 x1 (80%)
-Front Squat
5x2 (60%)
4x2 (70%)
3x2 (80%)
2x3 (85%)
Competitors:
A. Death by T2B
start at 5reps and continue until failure
B. Sandbag D.T
5 Rounds for time:
12 Sandbag Deadlifts
9 Sandbag Cleans
6 Sandbag S2OH
(#60/45)
C. 5 Rounds every 2min for max Cal Row:
10m Handstand Walk ZigZag
Max Cal Row in remaining time (go all out)