Strength:
E2MOM for 14min:
Power Sntach + Overhead Squat (1+2)
increase load between sets
Metcon:
For time:
12-9-6:
Power Snatches (#50/35)
Bar Muscle-ups
Then: Run 1600m
Endurance:
In teams of 3:
Row 10,000m
Switch after 5 Rounds of 'cindy'
Competitors:
A. Overhead walking Lunge
build a heavy weight for 7.5m overhead walking lunges
15min cap
B. 3 Sprints, each for time:
8m Handstand walk
6 Strict HSPU
4 Front Squats (#80/50)
2 Rope Climbs
Rest 1:1
C. AMRAP 9min:
1 Ring Muscle-up
1 Squat Snatch (#60/40)
2 Ring Muscle-ups
2 Squat Snatches
3 Ring Muscle-ups
3 Squat Snatches
... keep adding 1rep each round
D.
For Time:
800m Run
150 Double Unders
50/35 Calorie Assault Bike
150 Double Unders
800m Run