Strength:
Front Squat 3-3-3-3-3
Metcon:
5 Rounds for time:
7 Hang Squat Cleans (#75/47.5)
Run 400m
7 Burpee Chest-to-bar Pullups
Endurance:
5 Rounds for time:
1 Stairs ascend
30 Pushups
1 Stairs ascend
30 Air-Squats
Run 400m
30 Pullups
Row 500m
30 Burpees
Competitors:
A.
5 Sets:
1-3 Strict Ring MU
1-3 Kipping Ring MU
1-3 Ring Dips (Strict)
Max L-Sit hold
*Rest as needed between
B. Open workout 14.1:
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
15 power snatches (#34/25)
C.
EMOM for 20min:
Even: 250m Cal Row (afap)
Odd: 5 HSPU (start with strict and move to kipping when you can no longer continue. use open standards for hspu with markings)