10/2

Competition Class

Strength

Skills & Drills

GYMNASTICS

3 Rounds
20s L-Sit (on Floor) w/ plate locked out overhead
20s 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
5 Deficit Strict HSPU 3"/2"
*scale to bear or pike off box in order to hit 5 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

CONDITIONING

4 Rounds
Run 800m
Walk 2min
*note each 800m time - aim to stay within 3s of first 800m

MetCon

Class

E2M10M
5 Tempo Front Squats (3.2.1.1)

In Teams of 2, alternating for 10 Rounds:
15 Power Snatch 75/55
9 Burpee Box Jump Overs 24/20