Here come the gains

Competition Class

Strength

Skills & Drills

Quarters Prep

*complete this work in place of class if possible
*if doing class, skip squats & replace w/

A. 8min to work to a max: 1 Back Rack Thruster + 1 Thruster + 3 Front Squats

B. For Time:
21 DBL DB Thrusters 50s/35s
5 Rope Climbs
15 DBL DB Thrusters 50s/35s
3 Rope Climbs
9 DBL DB Thrusters 50s/35s
1 Rope Climb

C. Accumulate 60-80 GHD situps
*max 20reps at a time
*1min DBL KB Front Rack hold 70s/53s b/w sets

MetCon

Class

E5M20M
7 Front Squats (@ 65% 1RM FS) immediately followed by 13 Back Squats
Ring Push-ups to technical failure (set it up so you can do at least 12)
Ring Rows (match push up reps)

For Time:
100 KBS 53/35
EMOM: 8 Alt Lunges