Grab a couple DBs

Competition Class

Strength

Skills & Drills

GYMNASTICS

A. 2 Rounds, for Quality
15 Cal Bike
10 Ring Rows
7 Beat Swings
7 Beat Swings w/ straight arm push back
then 2 rounds of 3-5 C2B

B. 4 Rounds, each for time:
10 C2B Pull-ups
10 Power Snatch 95/65
10 T2B
10 burpee box jump overs 24/20

Rest to 8/10 recovery b/w rounds

C. 10min EMOM
30-50% of Max Distance HS Walk
*choose distance that you can do UB in less than 25s
*add 5-10ft to last week

D. 4 Rounds for Quality
8 x 2s pause ring row
5 Wall Walks afap
Rest 2min

CORE

4 Rounds, for quality
20 GHD Sit-ups
15 1/2 kneeling high to low band chops each
30s marching glute bridges

MetCon

Class

E90s x 7
1 Split Jerk (from the rack)

5 Rounds for Time:
5 DBL DB Deadlifts
5 DBL DB Hang Power Cleans
5 DBL DB Front Squats
5 DBL DB STOH
25 Sit-upsRx = 50s/35s