Choose your own adventure

Competition Class

Strength

Skills & Drills

2 Rounds
Row 20/15 Calories
10 RKBS
5 Goblet Squats w/ 5s hold on last rep

3 x 1.1.1
Clean  & Jerk (quick singles)
*power, power, squat
3 x 1.1
Clean & Jerk
*power, squat
3 x 1
Clean & Jerk
*work to heavy single for the day

3 x 3 Back Squat
*start @ 80%

Tabata Ski
8 rounds, 20s work, 10s rest
*4/3 damper
*score = total cals

MetCon

Class

20min AMRAP
Nate (2 Ring Muscle Ups, 4 HSPU, 8 KBS 70/53) or
Cindy (5 Pull-ups, 10 Push Ups, 15 Air Squats) or
Mary (5 HSPU, 10 Pistols, 15 Pull-ups)

or

6min Nate
Rest 1min
6min Mary
Rest 1min
6min CIndy