Strength:
Barbell Overhead Lunges
4-4-4-4-4 (each leg)
Metcon:
For Time:
15 DB Deadlifts (#22.5/15,x2)
30 Toes to Bar
15 DB Front Squats
30 Double Unders
15 DB Hang Squat Cleans
30 Pull Ups
15 DB Thrusters
30 Burpees
Competitors:
Compass Games 2021 Qualifier #1
Part 1:
2 Rounds for time:
18 DB Thrusters (#22.5/15,x2)
24 Toes-to-bar
30 Box Jump Overs
time cap: 8min
Part 2:
at the 9min mark
AMRAP 3min of Ring Muscle-ups