Just hang on

Competition Class

Strength

Skills & Drills

GYMNASTICS

3 Rounds
3 Wall Walks
6 Box Step Ups
30 Jump Rope (singles, doubles, triples)

10 - 20 - 30 Reps for Time:
Burpee Box Jump Overs 24/20
STOH 155/105

CONDITIONING

60min EMOM
1. Bike
2. Row
3. Ski

MetCon

Class

16min EMOM
1 Jerk (from the rack)

8min AMRAP
2, 4, 6, 8, 10, 12 . . .
Devil's Press 50s/35s
DBL DB Box Step Overs 24/20