It's Gonna Be Me(y)

Competition Class

Strength

Skills & Drills

COMPETITION

A. 9min AMRAP
2 Wall Walks w/ 6 hip taps on each
2 Rope Walks
12/9 Cal Bike

B. 5 x 1 Soft Kick Ups to Wall (try to kick to free standing)
C. 5 x 1 Wall Pull-off (use hands to 'pull' yourself off wall in HS)
D. 3 x 1 Rope Climb (goal is to learn jump height and first pull height for 2 pull ascent)

E. 3 Rounds, each for time
2 x 10m DBL DB OH Lunge 50s/35s
3 Rope Climbs
15 kHSPU
*rest as needed between rounds

F. E3M12M
5 Bench Press (start @ 80%, build)
5 False Grip Strict Pull-ups (on rig)

G. 5min easy row then
8 x 20s row sprint on 10s rest (tabata)
then 5min easy row

MetCon

Class

10min EMOM
1 Deadlift @ 80%

10min AMRAP
2, 4, 6, 8. 10, 12, 14 . . .
Deadlift 225/155
HSPU or DBL DB Push Press 50s/35s
Wall Balls 20/14