A) Power Clean, max reps at 80% of 1rm in 90 seconds:
B) Metcon: AMRAP 20min
2 Rope Climbs – sub up downs + L-Sit, or 15 RR
16 RKBS 70/53
2 Rope Climb
16 alt pistols – 16 alt single leg step ups (non-working leg does not touch box, step up, step down on same leg) to a (24/20) box, or banded pistols
Score: Power clean weight / reps, rounds / reps for metcon
B) Metcon: AMRAP 20min
2 Rope Climbs – sub up downs + L-Sit, or 15 RR
16 RKBS 70/53
2 Rope Climb
16 alt pistols – 16 alt single leg step ups (non-working leg does not touch box, step up, step down on same leg) to a (24/20) box, or banded pistols
Score: Power clean weight / reps, rounds / reps for metcon
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