Sprint. Rest

Competition Class

Strength

Skills & Drills

COMPETITION

GYMNASTICS

3 Rounds
30s L-Sit (on Floor) w/ plate locked out overhead
30s Hollow High Plank
10m Backwards Bear Crawl

6min AMRAP
HS Walk Ladder (each must be UB before moving on)
5ft, 10ft, 15ft, 20ft, . . . continue up by 5ft each set. Rest as little as possible b/w.

E2M10M
6 Deficit Strict HSPU 3"/2" + 2 Rope Climbs (stay on rope but tap foot on ground after first RC)
*scale to bear or pike off box in order to hit 6 reps
*last round is AMRAP

3 Rounds for Quality
4 Wall Walks
8 Ring Rows w/ 2s pause on each
8 Seated DBL DB Strict Press

 

MetCon

Class

E90s x 7
1 Hang Clean & Jerk

Every 4:00 x 5 Rounds, each for time:
9 Deadlifts 225/155
12 Bar Facing Burpees
15/12 Calorie Air Bike or 21/15 Calorie Row