A Couple Hundos

Competition Class

Strength

Skills and Drills

CONDITIONING

For Time:
Run 3 x 1 mile
Rest walk 5min between efforts
Run slightly faster than 5K pace

GYMNASTICS

Make up a stamina piece you missed from the week

UPPER STRENGTH

6 Giant Sets
3 Bench Press (work to heavy 3, AMRAP on last set)
3Bent Over Rows (work to heavy 3, AMRAP on last set)
12 GHD Sit-ups
12 GHD Back Extensions

MetCon

CLASS

Cash in: 10min Handstand / HSPU tech
Cash out: Flight Simulator (10min time cap)

On a 30min clock:
0:00-10:00
For Time:
100 Step Ups 24/20
EMOM: 10 sit-ups

10:00-20:00
Work to 1RM Push Press

20:00-30:00
For Time:
100 KBS 53/35
EMOM: 5 Strict Press 75/55