Buddy, the Elf

Competition Class

Strength

Skills & Drills

COMPETITION

A. 12min AMRAP
3 Power Cleans 185/125
4 Front Squats 185/125
AMRAP UB sHSPU
*continue w/ kipping if less than 5 sHSPU
*scale to kipping if 0 sHSPU
*UB AMRAP ends when you miss a kipping HSPU

B. E2M12M
30s ECHO Bike Sprint
easy spin  w/ remaining time

MetCon

Class

In Teams of 2:
On a 32min clock:
7min to work to a max in the complex:
1 Strict Press + 3 Push Press + 5 Push Jerk
Rest 1min
24min AMRAP
P1: Row / Bike Calories
P2: 1 Round
15 KBS 53/35
15 Sit-ups
20 Alt Step Ups 24/20
*partners alternate rounds

*score = total calories as rounds & total reps as reps (each rd = 50 reps)
ex. 1000 calories on the bike + 10 rounds = 1000 + 500