Strength:
Push Jerk
3-3-3-3-3-3
Metcon:
AMRAP in 13min of:
3 Ring Muscle-ups
6 HSPU
9 Kettlebell Swings (#24/16)
12 Air Squats
Endurance:
EMOM 30min:
1: 18 cal row
2: 18 wall ball
3: 18 db snatch (#20/10)
4: 6 sandbag over shoulder (#45/30)
5: rest
Competitors:
A. E2MOM for 12min:
2 Strict Ring MU
4 Ring Dips
B. For Time:
1600 Meter Assault Bike
21 Hang Power Snatches (#52/35)
21 Burpee Box Jumps
800 Meter Assault Bike
15 Hang Power Snatches
15 Burpee Box Jumps
400 Meter Assault Bike
9 Hang Power Snatches
9 Burpee Box Jumps
C. Midline:
Not for Time:
20 Strict Toes to Bar
40 GHD Sit-ups
80 AbMat Sit-ups