Brooklynn VanRyn MOTM

Competition Class

Strength

SKILLS&DRILLS

GYMNASTICS CONDITIONING
A. E3M15M
15 C2B Pull-ups
16 Alt Pistols 35/25
2x15m HS Walk

B. On a 7min clock
3, 6, 9, 12, 15, 18, 21, 24sec . . .
Free Standing HS Ladder
*scale to partner hold, band or wall as needed
*beat last week w/ time or progression

C. 3 Rounds, each AFAP
5, 4, 3, 2, 1 Strict Pull-ups
Rest as needed between rounds
"*come down between 5, 4, etc.
but rest as little as needed"
"*scale to 4,3,2,1,1 or 3,2,1,1,1
depending on ability"

MetCon

CLASS

12min to find:
1RM Squat Clean

14min AMRAP
400m Run buy-in, then
2, 4, 6, 8, 10, 12, ...
Wall Balls 20/14
Deadlift 225/155