CHUTES NOT LADDERS

Competition Class

Strength

Skills and Drills

CONDITIONING

20min EMOM
10s ALL OUT ASSAULT BIKE
60/50rpm spin w/ remaining time

GYMNASTICS

Make up a stamina piece you missed from the week

UPPER STRENGTH

5 Giant Sets
5 DBL DB Bench Press
5 Bent Over Rows
15 GHD Sit-ups
15 GHD Back Extension

MetCon

CLASS

10min EMOM
1 Hang Snatch

For time:
50 KBS 53/35
40 STOH 95/65
30 MB Sit-ups 20/14
20 Burpess over the bar
10 Hang Squat Snatch 115/75

*13min time cap