10 + 20 = 30 - 20 = 10

Competition Class

Strength

CanWest Prep

GYMNASTICS

2min AMRAP
Strict C2B Pull-ups
*use a band - seriously

3 Rounds
50%+3 of best ME kipping/btrfly C2B
rest precisely 1min

150/100# DBall Hold
*as long as possible (note time - beat last week)
rest as needed
DBL 53/35 KB FR Hold
*as long as possible (note time - beat last week)

UPPER STRENGTH

10min EMOM
odds: 5 Bench Press @ 75%
evens: 5 1-arm bent over row 4 sets
6 Rope Pull-ups with tap (mimic leglesss rope climb tap)
9 kippping Ring Dips
Rest 90s

CONDITIONING

For time:
Run 5km

MetCon

E2M10M

3 Position Snatch
(top down)

For time:
10 Power Snatch 115/75
20 Box Jumps 24/20
30 Overhead Lunges 115/75
30 T2B
20 Box Jumps 24/20
10 Power Snatch 115/75