Heavy & Technical

Competition Class

Strength

Skills & Drills

GYMNASTICS

A. 3 Rounds, for Quality
5 Scap Pulls
5 Beat Swings
5 Beat Swing Push Backs
5 Ring Rows w/ 2s pause

B. 100 T2B
5 reps at a time (no more, no less), 12min time cap
rest as needed between 5s
*if you miss a set of 5, you're done (note how far you got and how long it took)
*do not tear your hands

C. E3M15M
21/15 Cal Ski
2 x 10m HS Walk
14 Pistols
2 x 10m HS Walk

CONDITIONING

D. E3M18M
30s ALL OUT Echo Bike Sprint (yes, again. This time, faster)
2:30 easy recovery spin
*last one . . . probably

MetCon

Class

9min EMOM
min1: 1-3 Bar Muscle Ups
min2: 1-3 C2B Pull-ups
min3: 1-3 Pull-ups

E5M25M
For Time:
5 Bar Muscle Ups
12 Deadlifts 155/105
6 C2B Pull-ups
9 Hang Power Cleans 155/105
7 Pull-ups
6 STOH 155/105