32min? 32min?!?!

Competition Class

Strength

32min EMOM

32min EMOM
min1: 3 1/2 kneeling KB Strict Press (each)
min2: 5 Strict Pull-ups
min3: 3 deadlift (heavy but perfect)
min4: 150m Shuttle run (15x10m)
Repeat for 8 rounds

SKILLS & DRILLS

On a 20min clock:
4x1 free standing handstand
4x16 free standing shoulder taps (wall facing if needed)
5x1 strict deficit HSPU (work to max)
then . . . 3x4-6 @ 70% of that height
then 5min amrap
1, 2, 3, 4, 5, 6, . . . .
Burpees
HSPU

E4M20M
TnG Cleans @ 7@155, 6@185, 5@205, 5@225, 5@245
*all reps must pass through a full squat

16min EMOM
min1: 20 marching glute bridges
min2: 45sec plank
min3: 45sec side plank L
min4: 45sec side plank R