Skill:
Ring Muscle-up
Metcon:
"Tyler"
5 Rounds for time:
7 Muscle-ups
21 Sumo-Deadlift High Pull
Endurance:
For time:
1000 Run
100 Sit-ups
800 Run
80 G2OH (#15/10)
600 Run
60 Trusters (#20/15)
400 Run
40 PushUps
200 Run
20 PullUp
100 Run
10 Ring Dips
Competitors:
A.
5 Sets:
1 Weighted Rope Climbs
2 Back Squats
Rest 3min
Go as heavy as possible
B.
E2MOM, for 18 minutes (9 sets):
Snatch Pull + Power Snatch + Overhead Squat
Sets 1-3 = 3 reps of each @ 55-60%
Sets 4-6 = 2 reps of each @ 65-70%
Sets 7-9 = 1 rep of each @ 75-80%
C.
For time:
Row 1000 Meters
immediately into:
3 Rounds for time of:
10/7 Ring Muscle-Ups
15 Hang to Overhead (#60/40)
20 Toes to Bar
D.
400m Plate bearhug walk. Go slow and heavy and try to go with as little drops as possible.