BF Benchmark 15

Competition Class

Strength

Skills & Drills

GYMNASTICS

A. 3 Rounds, for Quality
5 Scap Pulls
5 Beat Swings
5 Beat Swing Push Backs
5 Ring Rows w/ 2s pause

B. 4 Rounds, each for time:
Row 600/500m (start @ 2:10, increase 5s each min)
then 3 x 3 Power Snatch 155/105 + 7 C2B Pull-ups

C. EMOM, Death By
50% of best UB T2B
*must be UB
*note how far you make it

CONDITIONING

D. E3M18M
30s ALL OUT Echo Bike Sprint
2:30 easy recovery spin

MetCon

Class

20min EMOM
1 Snatch

3 Rounds for Time:
16 Alt DB Snatch 50/35
15 Burpees