Strength:
Back Squat 5-5-5
Metcon:
In Pairs , 5 Rounds for time:
20 Power Cleans (#60/40)
20 HSPU
Run 400m together
Endurance:
Strength:
Weighted step ups on a box 4x16 reps ( 8 each leg )
Metcon:
800m run
40 push ups
40 air squat
40 ring rows
40 sit-ups
40 burpees
400m run
30 push ups
30 air squats
30 ring rows
30 sit-ups
30 burpees
200m run
20 push ups
20 air squats
20 ring rows
20 sit-ups
20 burpees
Competitors:
A.
Two sets of:
Row 500 Meters
15m Handstand Walk
15 Strict Handstand Push-Ups
15m Handstand Walk
Row 500 Meters
Rest as needed
B.
Three rounds for time:
7 Front Squats (#100/60)
7 Muscle-Ups
Rest 5 minutes, and then…
C.
For time:
9 Squat Cleans (#80/50)
36 Pull-Ups
7 Squat Cleans
28 Pull-Ups
5 Squat Cleans
20 Pull-Ups