BAF (Bring A Friendly) Day!

Competition Class

Strength

SKILLS&DRILLS

GYMNASTICS CONDITIONING

A. 5min AMRAP
Max UB HS Walk*
"* Every time you come down,
9/6 Cal Bike (legs only) "
*note distance walked

B. 5min AMRAP
Super set . . .
10.9.8.7.6.5.4.3.2.1
C2B Pull-ups
1.2.3.4.5.6.7.8.9.10
Barbell Strict Press 95/65
(10 C2B, 1 Strict press, 9 C2B, 2 S P, etc)
5min AMRAP
Row (Cals)
EMOM 20 Double Unders
Rest 5min b/w workouts

OLYMPIC WEIGHTLIFTING
10min EMOM
odds: 1 Power Snatch + 1 Hang Snatch
evens: 5 TnG Power Clean & Jerks
*pick a weight that's 'lofty' for 10min

MetCon

CLASS

In Teams of 2:
E2M10M
3 Push Press

For Time:
100 Calorie Row
80 DBL DB or KB Thrusters 50s/35s
60 Box Jumps 24/20
400m Run
20 Devil's Press 50s/35s
*15min time cap