ALWAYS WORKIN'

Competition Class

Strength

Skills&Drills

5 Rounds, each for time:
100m shuttle sprint (10m x 10)
10 Deadlifts 135/95, 185/125, 225/145, 275/175, 315/205
12 C2B Pull-ups
100m shuttle sprint (10m x 10)
Rest 1:1

MetCon

12min AMRAP

20 Wall Balls 20/14
AMRAP Power Cleans
Rd1: 95/65
Rd2: 135/95
Rd3: 155/105
Rd4: 185/125
Rd5: 205/135
*partner 1 completes 20 wall balls while partner 2 is accumulating reps of power cleans. Once 20 wall balls are complete, switch. Once Rd1 is complete, change weight and partner 1 goes back to the wall balls. Repeat until time is up.

8min to find 1RM Power Clean (combined #)

10min AMRAP
20 Pull-ups
AMRAP STOH
Rd1: 95/65
Rd2: 135/95
Rd3: 155/105
Rd4: 185/125
Rd5: 205/135
*same structure as first amrap Score = 1) total wall balls + total PC 2) Combined PC load 3) total pull-ups + total STOH