Strength:
EMOM for 9min:
1: 1-2 Legless Rope Climbs
2: Max Hang on the bar
3: 40m Sandbag Carry
Metcon:
7 Rounds for time:
30 Double Unders
7 Squat Snatch (#45/30)
Endurance:
In teams of 3:
AMRAP in 40min:
One Rowing
One Holding Plate Over Head
One doing Situps
*Switch every 500m row
Competitors:
A. 20min to build max Clean and Jerk for today.
B. 3 Rounds for time:
7 Bar Muscle-ups
20m DB OH Walking lunges (#22.5/15, 10m each arm)
30 Cal Row
C.
3 rounds afap of:
Sprint 200m
5 High Box Jumps
Wear a 10/6kg vest