DOUBLE Tommy V

Competition Class

Strength

Skills&Drills

GYMNASTICS

E30s x 20
1 Muscle Up (with vest or MB b/w feet)

10min EMOM
odds: 20sec HS Hold (wall facing, perfect holllow)
evens: 20sec Hang (from pu bar, perfect hollow)

5 Rounds for Quality
7/5 Bar Muscle Ups
5 Strict HSPU + 9 Kipping HSPU
6 MB Over the Shoulder 150/100

 

MetCon

CLASS

In Teams of 2:

For Time:
42 Thrusters 115/75
24 Rope Climbs
30 Thrusters 115/75
18 Rope Climbs
18 Thrusters 115/75
12 Rope Climbs

Rx+ = Shorty Rope Climbs

30min time cap