Bring Yo Skills

Competition Class

Strength

Skills and Drills

CONDITIONING

For Time:
Run 30min out, turn around & make it back before 60min

GYMNASTICS

Make up a stamina piece you missed from the week

UPPER STRENGTH

7 Giant Sets
1 Bench Press (work to heavy single, AMRAP on last set)
1 Bent Over Rows (work to heavy single, AMRAP on last set)
10 GHD Sit-ups
10 GHD Back Extensions

MetCon

CLASS

Cash in: 10min C2B pull-up / bar muscle up tech
Cash out: 3 Rounds 1 Overhead Squat w / 10s decent, 10s bottom hold (rest 1min)

E2M10M
7 Push Press (from the floor)
3 Strict Pull-ups

5 Rounds for Time:
20 Alt DB Snatch 50/35
10 Box Jumps 30/24
10 C2B Pull-ups (Rx+ = 5/4 Bar Muscle Ups)