ALL OUT!

Competition Class

Strength

Skills&Drills

5 Rounds, each for time:
100m shuttle sprint (10m x 10)
8 Squat Clean Thursters 185/125
12 C2B Pull-ups
100m shuttle sprint (10m x 10)
Rest 1:1

MetCon

On a 30min clock:

0-3min
20 Burpee Box Jump Overs 24/20
3-6min
30 ALT DB Snatches 50/35
6-9min
125 Double Unders
9-12min
5 Rope Climbs
12-15min
30/20 Cal Assault Bike or Row
aaaaaaand repeat