a pair of dbs

Competition Class

Strength

Skills & Drills

COMPETITION

A. 9min AMRAP
5 Inchworm  w/ alt toe taps on each
5 scap pull ups + 5 beat swings
5 straight leg sit ups
7 feet together air squats (hold plate in front if needed)

B. 3 Rounds
3-5 C2B Pull-ups
3-5 T2B
4-6 Pistols
Rest as needed b/w

*TESTING*
C. ME UB C2B Pull-ups

D. ME UB T2B
*loss of kip terminates set

E. 1min AMRAP
Alt Pistols

F. E3M15M

3 Strict Pull-ups (C2B preferred)
5-10 GHD Sit-ups (start on the low side if you have limited exposure to GHD)
5 KB goblet Step ups each leg (as heavy as possible)

MetCon

Class

E2M10M
5 DBL DB Split Squat (each)
1 Wall Walk + 10s hold

5 x 3min round on 1min rest
8 DBL DB Hang Power Cleans 50s/35s
8 DBL DB Front Rack Lunges 50s/35s
8 Push Ups