Give me Barbell or Give me Death

Competition Class

Strength

Skills&Drills

4 Rounds:
3min AMRAP
12 T2B
8 ALT DB Snatch 70/50
20m HS Walk
AMRAP Assault Bike Cals
Rest 90s

CORE
3 Super Sets of
"10 Paloff Press L&R
(put 5# plate on band) "
"1min plank
(lift L leg, R leg, L arm, R arm, repeat) "

MetCon

10min EMOM

odds: 8 Ring Push-ups
evens: 5 Barbell Bent Over Rows

20min AMRAP
5 Power Cleans
5 STOH
5 Overhead Squats
15 Box Jumps 24/20
20 Pull-ups

Rd1: 95/65, Rd2: 115/75, Rd3: 135/95
Rd4: 165/105, Rd5+: 185/125