Teams of 2
Strength
12min to find:
10 rep max bench press
3min rest
For time:
50-40-30-20-10
Alternating dumbell snatch 50/35
15 over the box burpees 24/20
*Open standards for the burpees. 2ft up and down. Rx must jump, no step ups. Step down allowed
**Share the work as needed. You must tag your partner to switch
Timecap: 20min
Gymnastics
Skills
Front planche 10min
5 sets
Max ice cream makers
*Use a spotter if needed
Accumulate
1min of false grip hang
1min of ring support
1min handstand hold
*Switch as needed
METCON
For time:
21-15-9
Hand release push ups
Strict knees to elbows
Weightlifting W5D3
Power snatch
5×2
Snatch balance
5×2
Split jerks
5×2
*3sec pause at the catch
Firebreathers
*Benchmark alert*
For time:
“ISABEL”
30 snatch 135/95
“GRACE”
30 clean and jerks 135/95
Then
60 bar facing burpees
*Can anyone do it under 10min?
