Skill:
HSPU
Metcon:
"Nick"
12 Rounds for time:
10 Dumbbell Hang Squat Cleans (#20/10)
6 HSPU on DBs
Endurance:
3 Rounds for time:
Run 800
30 Russian KB Swing (#32/24)
12 Strict Pullups
Competitors:
A.
Open workout 13.3
AMRAP in 12 min of:
150 Wallballs (#10/6)
90 Double Unders
30 Muscle-ups
B.
5 Sets, each for time:
12 Burpee box-jumps
15m Handstand walk
C.
400m Plate carry (bear hug)
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.
Use #40/20kg