2min at a time

Competition Class

Strength

Skills & Drills

COMPETITION

A. E5M20M
3 Rope Climbs
12 Alt Pistols
15 GHD Sit-ups

B. 10min EMOM
odds: 6 Sandbag Cleans 150/100
evens: 40% best UB set of T2B (ex, if 20 UB, do sets of 8)

C. 3 Rounds of Row Cluster Sprints
21.15.9
*rest 20s between sprints
*rest 90s after each cluster set
*attempt to maintain cal / hr across all

MetCon

Class

E2M10M
5 Strict Press
8 Ring Rows
*first 4 rounds, work to 5RM
*last round, reduce load to 80% of 5RM and go for ME UB AMRAP

5 x 2min AMRAP
2, 4, 6, 8, 10, 12 ...
Alt DB Snatch 50/35
Box Jump Over 24/20*pick up where you left off
*rest 1min between AMRAPs