Strength:
Every 3:00 for 12:00
7 Seated Strict Press
Metcon:
12:00 AMRAP
20 American KBS 24/16 kg
10 Ring Dips
Competitors:
Accumulate:
40/20 Strict Weighted Rope Pull-ups
Rest as needed
-then-
Accumulate 6:00 Wall Sit
-then-
3 Rounds not for time
20 Banded good morning
20s L-Sit
Rest as needed between rounds