MASH(ed potatoes)

Competition Class

Strength

Skills & Drills

GYMNASTICS

A. 3 Rounds
10 beat swings
30s Hollow High Plank shoulder taps
20s HS holdB. 3 x 3 Low Ring Transitions

C. TEST (if you didn't complete last wk)
At 0:00
A. Max Effort Unbroken Ring Muscle Ups
At 2:00
15 Burpee Bar Muscle Ups for Time

OR

C. 5 Rounds
15-30ft HS Walk
1-5 Ring Muscle Ups
2:30 assault bike @ recovery pace
*pick a challenging distance for the HSW & challenging rep scheme for RMUD.

3 Rounds for Quality
5 Wall Walks
5 Strict C2B Pull-ups

CONDITIONING

2 x 1600m run
*increase speed each 400, finish at 1mile 'race pace'
Rest as needed b/w

MetCon

Class

6min AMRAP
30/20 Cal Row / 21/15 Cal Bike
15 Burpees (RX+ = Burpees over the rower)

Rest 5min

6min AMRAP
9 Thrusters 95/65
9 Pull-ups (RX+ = C2B)

Rest 5min

6min AMRAP
20 Power Cleans 95/65
20 STOH 95/65 (Rx+ = HSPU)