I may actually be sorry for this one

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

E3M15M
7 TnG Power Cleans
*build to max over 5 sets

For Reps:
"1 attempt to find
max UB power snatch
135/95"

GYMNASTICS
Bar Muscle Ups
For time:
"5, 4, 3, 2, 1, 4, 3, 2, 1, 3, 2, 1,
2, 1, 1 Bar Muscle Ups"
"*must come off bar
between sets"
"*if you miss, start that set
over again"

CORE
3 Rounds
15 T2B
10 Side Plank hip taps (each)
20 Marching Glute Bridges

MetCon

CLASS

E2M12M

2.2.2 Back Squats
"*rack bar &
rest 10s between 2s"

On a 20min clock:
For time:
30 Back Squats 225/155
30 Burpee Box Jump Overs 24/20
30 Front Squats 185/125
30 Burpee Box Jump Overs 24/20
30 Overhead Squats 135/95
30 Burpee Box Jump Overs 24/20
with remaining time:
AMRAP Cals Bike / Row / Ski

Score = Time & Cals (B/R/S to indicate machine)