HOW FAR WILL YOU GO?

Competition Class

Strength

Skills&Drills

GYMNASTICS

5-8 Sets of

15/12 Cal Assault Bike (AFAP) + 1 - 3 Muscle Ups

*rest as needed

CORE

3 Rounds for Quality:

10ea 1/2 band chops (high to low)

30sec pvc back rack swimmers in the ghd (15s each direction)

10 GHD back extensions

MetCon

? EMOM

1 Snatch (full) 135/95 + 5 Pull-ups

*add 1 snatch each round until you can no longer complete the work inside the minute

3 RFT:

10 Overhead Squats 155/105

10 Burpees over the bar

7min time cap