Strength:
Front Squat 3-3-3-2-2
Metcon:
5 Rounds for time:
10 KB Clean and Jerks (#24/16)
5 Ring Muscle-ups
Endurance:
AMRAP in 40 min
5 T2B
10 Push-ups
15 Lunges
Run 400m
Competitors:
A.
Muscle Snatch 1-1-1-1-1
Build to a heavy weight
B.
Squat Clean 1-1-1-1-1
Build to a heavy weight
C.
5 Rounds for time:
10m Single-arm KB Overhead walking lunges (#32/20)
5 Ring Muscle-ups
5 Clean and Jerks (#70/45)
D.
For time:
25-20-15-10-5
Cal Row
Handstand Walk (meters)