24 . . . on the floor

Competition Class

Strength

Skills and Drills

ROW CONDITIONING

24min EMOM
min1: 1200/900 Cal
min2: 1400/1100 Cal
min3: 1600/1300 Cal
min4: row, easy, but keep rowing

GYMNASTICS

Chance to make up anything you missed from the week

UPPER STRENGTH

E2M12M
6 Alt Top Down DB Bench Press
6 Alt DB Bent Over Row

MetCon

CLASS

E90s x 7
1 Push Press
60/65/70/75/80/85/90*
*90 = Unbroken AMRAP

3 Strict Pull-ups after each Push Press

24min EMOM
40sec on : 20sec off
min1: DBL DB Snatches 50s/35s
min2: Cal Row/Bike
min3: DBL DB Push Press 50s/35s or HSPU
min4: Pull-ups