Just like the Open

Competition Class

Strength

Skills and Drills

MACHINE CONDITIONING

24min EMOM
min1: Ski 15/12 Cals
min2: Row 15/12 Cals
min3: Bike 15/12 Cals
min4: Rest

GYMNASTICS

Make up anything you missed from the week

UPPER STRENGTH

6 Giant Sets
Bench Press
5/5/3/3/1/AMRAP
40/50/65/80/90/95/50% (for the above reps)
3 DBL DB Bent Over Row (AHAP)
10/10 Side Plank Hip Taps

MetCon

CLASS

E2M10M
4 OH Lunges (alternating - AHAP)
3 Beat Swings + 3 Kipping Pull-ups + 3 Kipping C2B

20min AMRAP - OPEN 16.1
10 Overhead Lunges 95/65
8 C2B Pull-ups
10 Overhead Lunges 95/65
8 Burpees over the bar (bar facing if space permits)