15 is back

Competition Class

Strength

Skills & Drills

GYMNASTICS

A. 3 Rounds, for Quality
5 Scap Pulls
5 Beat Swings
5 Beat Swing Push Backs
5 Ring Rows w/ 2s pause

12min EMOM
odds: 6.5 C2B Pull-ups
evens: 5 Burpee Box Jump all the way overs 24/20

12min EMOM
odds: 6.6 T2B
evens: 6.6 HSPU (if easy, start strict, if still easy, do first 6 @ deficit)

3 Rounds
6 DB Bent Over Row (AHAP)
8 Strict T2B (put MB b/w feet if easy)

CONDITIONING

E3M15M

30s ALL OUT Assault Bike Sprint
2:30 easy recovery spin

MetCon

Class

E4M12M
15 Back Squats
55%, 60%, 65%

3 Rounds, 1min @ each station, for total reps:
1. Power Snatch 75/55
2. Box Jumps 24/20
3. Sit-ups
4. Overhead Lunges 75/55
5. Rest