ANDI

Competition Class

Strength

Skills & Drills

COMPETITION

3 Rounds
15/12 Cal Bike
2 Wall Walks
8 Ring Rows
5s top of dip hold
5s bottom of dip hold

E4M16M
1 Rope Climb (legless if possible or as high as possible)
2 x 5-10m HS walk
2-3 Rope Climbs
AMRAP BMU until 3min mark
Rest 1min

E 2:30 x 4
5 TnG Power Clean & Jerk
then ME UB AMRAP @ 80% of today's 5RM

MetCon

Class

E2M12M
3, 2, 2, 1, 1, 1 Hang Power Snatch + 2 OHS

ANDI
For Time:
100 Hang Power Snatch 65/45
100 Push Press 65/45
100 Sumo Deadlift High Pull 65/45
100 Front Squats 65/45