Deads & Boxes

Competition Class

Strength

Skills & Drills

COMPETITION

A. 3 Rounds
Bike 2min
Row 2min
Ski 2min
*ramping paces

B. 12min EMOM
1. 5/4 Bar Muscle Ups
2. 6 Devil's Press 50s/35s
3. 8 DBL DB Step Overs 50s/35s to 24/20

C. 10min bike flush

 

MetCon

Class

E3M12M
5 TnG Power Clean & Jerk
@ 12min complete a max effort UB Clean & jerk @ 80% of today's best 5

3 Rounds for Time:
20 Deadlifts 135/95
10 Box Jump Overs 24/20
10 Hang Clean & Jerks 135/95
10 Box Jump Overs 24/20