Strength:
Weighted Chinups 5-4-3-2-1
Metcon:
For time:
50 Deadlifts (#50/35)
40 Front Squats
30 S2OH
20 Hang Power Cleans
10 Thrusters
(15min timecap)
Endurance:
AMRAP in 35min:
7 Pullups
14 Pushups
21 Double Unders
Run 400m
Competitors:
A.
Every 2min for 14min (7sets):
3-pos Snatch
Start with 65% of rm1
B.
Three sets, each for time (score is the slowest round time):
4x10m Shuttle Sprint
5 Power Cleans (#80/50)
12 Pistols
-Rest 3min between attemps
C.
4 rounds for time of:
500m Row
7 Ring Muscle-Ups
10 Strict Deficit HSPU
50 Double-Unders
D.
5 sets for quality:
10 GHD Back ext (weighted)
20sec L-Sit Hold