Strength:
Weighted Ring Dips - 15min to find RM3
Metcon:
For time:
21 Overhead Squats (#60/40)
Run 400m
15 Ring Muscle-ups
Run 400m
9 Overhead Squats
Run 400m
Weightlifting:
-Squat snatch strict press
5×5
-Snatch balance
(60%) 3×3
(65%) 3×2
(70%) 2×2
-Hang clean
(70%) 3×3
(75%) 2×3
(80%) 2×2
-Back squat
(70%) 4×4
(80%) 2×2
Competitors:
A. E4MOM for 20min:
max out Ring Muscle-ups
B. Afrodite games 2019 qualifier #1
AMRAP in 12min of:
10 S2OH (#50/35)
6m Front Rack Lunges
20 Wallballs (#10/6)
6m Front Rack Lunges
C. Run 3000m for time