Strength:
Weighted Ring Dips
3-3-3-3-3
Pause for 3sec at the bottom of the first rep of each set
Metcon:
5 Rounds for time:
16 KB Front Rack Lunges (#24/16, x2)
16 Knees-to-elbows
Endurance:
For time:
400 Double Unders
50 Mountain Climbers
300 Air-Squats
50 Mountain Climbers
200 Pushups
50 Mountain Climbers
100 Pullups
50 Mountain Climbers
Weightlifting:
-Snatch grip push press behind the neck
ascending weight/start (60%) 3×8
-Hang power snatch
(60%) 3×3
(65%) 2×3
(70%) 2×2
-Hang power clean
(65%) 3×3
(70%) 3×2
(75%) 3×2
(80%) 3×1
-Tempo clean pull 5sec up and down
ascending weight/start (80%) 1×8
Competitors:
A. 15min to build RM1 Power Clean
then 1 set of amrap touch and go reps with 70% of the weight found. breaking a touch and go will end the set.
B. "Vest Fran"
For time:
21-15-9
Thrusters (#43/30)
Pullups
*Wear a 10/6kg vest
C. 3 sets for quality:
9 Strict toes-to-bar (left, mid, right x3)
15 Weighted GHD Back extensions