Cindy or Mary?

Competition Class

Strength

Skills & Drills

BARBELL GYMNASTICS

A. 3 Rounds
15/12 Cal Bike
3 Wall Walks
5 scap pull + 7 beat swing
3 x 5 pass throughs + 4 OHS

B. 2, 4, 6, ME UB AMRAP
Overhead Squats 135/95
Set of 2, rest as needed, set of 4, rest, 6, rest, then finish with max set

C. 15 - 12 - 9 Thrusters (each for time) (from floor)
Rx. 95/65, 115/75, 135/95
Rx+ = 115/75, 135/95, 155/105
Rest 2min between efforts

D. 2 x 3min AMRAPs on 2min rest
3/2 Ring Muscle Ups
5 DBL DB Thrusters 50s/35s

E. 2 x 3min AMRAPs on 2min rest
7 HSPU
5 Front Squats 135/95

F. 2 x 3min AMRAPs on 2min rest
3 Wall Walks
8 C2B Pull-ups

 

MetCon

Class

15min to work to 1RM Front Squat

Cindy
20min AMRAP
5 Pull-ups
10 Push Ups
15 Air Squats

or

Mary
20min AMRAP
5 HSPU
10 Alt Pistols
15 Pull-ups