Training- Power End.

Warm:

Pistol practice

3x5 HIRTS rope pull

4x10 OHS @ 40kg

4x25 sit ups

3x5 windmill

3x5 strict knees to elbows

Then

W2H Jerk

2x @ 95kg EMOM/12min

50m handstand walk 6min cap

with a running 12min clock

50x HSPU 4min time cap

50x C2B 4min time cap

50x burpee 4min time cap

rest 15 min

then

Beach throw down qualifier C

15min AMRAP (partner)

15x cal row + 12x Burpee over erg + 9GTO @ 50kg

15x cal row + 12x Burpee over erg + 9GTO @ 60kg

15x cal row + 12x Burpee over erg + 9GTO @ 70kg

15x cal row + 12x Burpee over erg + 9GTO @ 80kg

15x cal row + 12x Burpee over erg + 9GTO @ 90kg

15x cal row + 12x Burpee over erg + 9GTO @ 100kg

15x cal row + 12x Burpee over erg + 9GTO @ 110kg