35min and Counting

Competition Class

Strength

Skills&Drills

UPPER STRENGTH
E2M10M
5 False Grip Strict Pull-ups on
Rings (1 strict MU first if poss - use spotter)
*add weight if poss (db b/w feet)
*if too challenging, go to low
rings w/ band under scaps
5 Dips on Matador
*add weight if poss
*use band if too challenging

5 Super Sets
10m Sled Push (Heavy & Slow)
10m hand over hand sled pull
Rest as needed

CONDITIONING
10 Rounds
30s ME 5m shuttle sprint
90sec easy row

MetCon

35min EMOM

min1: 1 rope climb (legless if poss)
min2: 30s row, all out
min3: 8 Ring Push-ups
min4: 2 Deadlifts @ 80% 1RM
min5: 20m Farmer's Walk (AHAP)
Score = Total cals (row), DL #, FC #