DOUBLE DT?!?!? Yes.

Competition Class

Strength

SKills&Drills

GYMNASTICS
5x 10 Wall Balls immediately into 5-8 C2B Pull-ups
*rest as needed bw

CORE
3 Rounds for Quality:
10ea 1/2 band chops (low to high)
30sec pvc back rack swimmers in the ghd (15s each direction)
10 GHD back extensions

MetCon

10min to work to max in the complex:

1 Deadlift + 1 Hang Power Clean + 1 Jerk 10 Rounds for Time:

12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
Rx = 155/105

20min time cap