Devilish

Competition Class

Strength

GYMNASTICS CONDITIONING

A. 5min AMRAP 

Max UB HS Walk*
* Every time you come down, 12/9 Cal Row
*note distance walked

B. 5min AMRAP
Super set . . .
10.9.8.7.6.5.4.3.2.1
C2B Pull-ups
1.2.3.4.5.6.7.8.9.10
Barbell Strict Press 95/65
(10 C2B, 1 Strict press, 9 C2B, 2 S P, etc)

5min AMRAP
Assault Bike (Cals)
EMOM 5 Thrusters 95/65

Rest 5min b/w workouts

OLYMPIC WEIGHTLIFTING

10min EMOM
Odds: 3 power snatch
Evens: 6 power cleans
*tng or quick singles, your choice

MetCon

CLASS

E2M10M 

2 Front Squats @ 80%
+ 3 Jump Squats

4 Rounds for Time:
Run 400m
15 Devil's Press 50s/35s
10 DBL DB ALT Step-ups 24/20 w/ 50s/35s

*20min time cap