It's Complexicated

Competition Class

Strength

Skills&Drills

GYMNASTICS

TESTING

A. 3min AMRAP
Handstand Walk for Distance (min 10ft increments)
Rest as needed

B. 3min AMRAP
Rope Climbs
Rest as needed

OLYMPIC WEIGHTLIFTING

A. 5min EMOM
3 Position Snatch (hip down)
*30-40% 1RM

B. 10min EMOM
1 Snatch (stay under 75% 1RM)

MetCon

CLASS

10min to work to:

1RM Power Clean

In Teams of 2:
10 Rounds For Time: (alternating)
7 Bear Complex
*while partner 1 is complete 7 rounds of the bear complex, partner 2 is accumulating reps of pull-ups or ring muscle ups

Rx = 95/65, Pull-ups
Rx+ = 135/95, Ring or Bar Muscle Ups

Score = Pull-ups / R or BMU
Time cap: 22min