7/13 = No More Stairs

Competition Class

Strength

Sills&Drills

3 Rounds for Time:

20m MB Bear Hug Walk 150/100
12 Alt DB Snatches 70/50
*5min time cap
*rest 5min

3 Rounds for Time:
20m DBL KB Front Rack Walk 72s/53s
2x10m HS Walk
*5min time cap
*rest 5min

3 Rounds for Time:
4/3 Bar Muscle Ups
8 DBL DB G2OH 50s/35s

 

MetCon

CLASS

E5M20M

7 Front Squats immediately into
13 Back Squats
All 4 sets @ 65% of FS 1RM

4 Rounds for Time:
15 T2B
15 STOH 135/95
Rx+ = 165/115