It's a Trap

Competition Class

Strength

Skills & Drills

COMPETITION

GYMNASTIC

SUPPER STRENGTH

A. 5 Giant Sets
5 Russian Dips
AMRAP Push-ups
8 Pendlay Rows
3 Barbell Roll-outs

B. Accumulate 5min in HS

ENDURANCE

15 Rounds
15s AB sprint, 45s easy spin

MetCon

Class

FULLY EQUIPPED

10min EMOM
odds: 3 Goblet Step Ups each
evens: 3 KB/DB Push Press each

For Time:
Row 1000/800m or Bike 3000/2400m
80 Walking Lunges
60 KBS 53/35
40 Step Ups 24/20
20 Burpees

KINDA EQUIPPED

10min EMOM
odds: 3 Goblet Step Ups each
evens: 3 KB/DB Push Press eachFor Time:
Row 1000/800m
80 Walking Lunges
60 KBS 53/35
40 Step Ups 24/20
20 Burpees