Strength:
Power Clean
2-2-2-1-1-1
Metcon:
3 Rounds for time:
40 Pushups
20m DB Overhead walking lunges (#22.5/15, x1)
5 Sandbag over shoulder (#60/45)
Endurance:
EMOM for 24min for max reps:
1: KB Swings (#20/12)
2: Box Jumps
3: HRPU
4: Wallballs (#10/6)
5: Cal Row
6: Rest
Competitors:
A. 12min to build a heavy Power Snatch + Overhead Squat
B. For time:
12-9-6
Thrusters (#60/40)
Bar Muscle-ups
C.
3 sets of:
Max time L-Sit Hold
Rest as needed
15 Ring Push Ups + 30 Second Ring Front Leaning Rest
Rest as needed