Strength:
Romanian Deadlift
5-5-5
Metcon:
AMRAP in 20min:
15 Toes-to-bar
10 KB Snatch (#24/16)
5 Burpees over the KB
Endurance:
3 Rounds:
800m Run
50 Air Squat
30 KB Swing 16
50 Situps
800m Run
Competitors:
A.
10min build to a heavy 1-rep Push Jerk and then do EMOM 4min of 5 TnG reps with 80-85%
B. Open workout 17.2:
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
RX: #22.5/15
C.
In pairs, 3 Rounds each afap:
Partner 1: Row 30cal
Partner 2: 20 Deadlifts (#80/55) and then hold at the top untill partner 2 is done with his rowing then switch