Bring A Friend or Foe

Competition Class

Strength

GYMNASTICS CONDITIONING

A. 5min AMRAP
Max UB HS Walk*
* Every time you come down, 12/9 Cal Row
*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
Assault Bike (Cals)
EMOM 5 Thrusters 95/65

Rest 5min b/w workouts

OLYMPIC WEIGHTLIFTING

E90s until 3 misses or PR
1 Power Clean

E90s until 3 missed or PR
1 Hang Snatch

MetCon

CLASS

Bring A Friend or Foe

In Teams of 2:
10min to find:
2RM Push Jerk

20min AMRAP
4x200m Relay
20 Burpee Box Jumps 24/20
40 Pull-ups
60 KBS 53/35