Strength:
Paused Front Squats (3sec pause at the bottom)
3-3-3-3-3
Rest 2min between sets
Metcon:
4 Rounds for time:
21 Wallballs (#10/6)
15 Hang Power Cleans (#50/35)
9 Bar facing burpees
Endurance:
For time:
Run 800m
50 KB Swings (#16/8)
30 Jumping Lunges
15 Pushups
Run 800m
50 Pullups
30 Jumping Squats
15 Ring Dips
Run 800m
50 KB Swings
30 Goblet Lunges
15 Situps
Run 1000m
Competitors:
A. E2MOM for 14min (7sets)
1 Hang Power Clean
1 Hang Squat Clean
1 Push Jerk
1 Split Jerk
B. AMRAP in 12min of:
6 Box Jump Overs
12 Thrusters (#43/30)
1 Legless Rope Climb
C. 3 rounds for max burpees:
3min cap:
Row 500/400m
Max Burpees over rower in remaining time
Rest 1:00