3 Part Metcon

A.

At 0:00 -*Strength Biased Tester*

Health

10 Min AMRAP:

10 Push Press @85% of Strict Press

100 Meter Run 

(Score: Rounds + Reps, *Run = 1 Rep)

Fitness + Performance:

10 Min AMRAP:

Max Unbroken Push Jerk (F: 75%, P: 80% of 1RM Push Jerk)

100 Meter Run 

(Score= Total Reps of STOH)

B. At 15:00

Health

3 Rounds: 

400/300 Meter Row

20 Alternating DB Snatch 35/25lbs

7 Hanging Knee Raises

7 Push Ups

Fitness

3 Rounds: 

500/450 Meter Row

20 Alt. DB Snatch 50/35lbs

5 Strict Pull Ups

Performance: 

3 Rounds: 

500/450 Meter Row

20 Alt. DB Snatch 70/50lbs

3 Rope Rope Climbs 

C. At 30:00

2 Min AMRAP: 

Max Double Unders (Health: Singles)