Graham MOTM

Competition Class

Strength

Skills & Drills

3 Rounds
3 Wall Walks
5 scap pull-ups + 10 beat swings
30 Jump Rope (singles, doubles, triples)

5 Rounds, each for time:
1 Peg Board
2 Box Jump Overs 40/30
3 Deadlifts 315/205
4 Ring Muscle Ups
5 DB Hang Clean & Split Jerk (each arm) 70/50

CONDITIONING

60min AMRAP
20 Calorie Bike
20 Calorie Ski
20 Calorie Row
400m Run

MetCon

Class

For Time:
50 Alt DB Hang Clean & Jerk 50/35
50 Alt Box Step Ups 24/20
50 Sit Ups
200m Run
40 Alt DB Hang C&J's
40 Alt Box Step Ups
40 Sit Ups
400m Run
30 Alt DB Hang C&J's
30 Alt Box Step Ups
30 Sit Ups
600m Run
20 Alt DB Hang C&J's
20 Alt Box Step Ups
20 Sit Ups
800m Run
10 Alt DB Hang C&J's
10 Alt Box Step Ups
10 sit ups
1000m Run