Strength:
Bulgarian Split Squat 5-5-5 (each leg)

Metcon:
For time:
15 Hang to overhead (#40/30)
25 Pullups
15 Hang to overhead (#50/35)
25 Pullups
15 Hang to overhead (#60/40)
25 Pullups
(15min time-cap)

Endurance:
AMRAP in 35min:
200m Run
20 Air Squat
400m Run
40 Lunges
800m Run
40 Box Jump
40 Sit-ups

Competitors:
A.
EMOM for 12m:
1: 5 BTN Press (snatch grip)
2: 3 Snatch balance

B.
E2MOM for 10m:
1-3 Strict Ring MU
2-4 Kipping Ring MU
Without coming off the rings

C.
Hero WOD: "MARCO":
3 Rounds For Time:
21 Pull Ups
15 Hand Stand Push Ups
9 Thrusters, (61/43kg)

D.
3 Sets for quality:
10 GHD Hip extensions
10 Reversed hypers
20sec L-Sit

E.
Row 3k
At easy pace