Strength:
Tempo Front Squats
3-3-3-3-3 @ 33X2
Metcon:
5 Rounds for time:
10-8-6-4-2 Double KB Clean and Jerks (#24/16, x2)
10 Box Jumps
10 Toes-to-bar
Endurance:
In teams of 2:
Row 2000m
Run 1600m
Then accumulate:
150 Burpee Box Jumps
Then:
Row 1000m
Run 800m
Competitors:
A. 15min to build RM1 Hang Snatch
B. 5min EMOM:
15m HS Walk (7.5m x2)
Max Ring Dips in remaining of the minute
C. For time:
50-40-30-20-10 Double Unders
10-10-10-10-10 Pistols
5-4-3-2-1 Stone (plates) to shoulder (#60/40)
D. Running Intervals:
Run 800m
Walk 200m
Run 400m
Walk 200m
Run 200m
Walk 200m
*go fast on the runs and recover on the walks