Lay Down, Put a Load On

Competition Class

Strength

Skills and Drills

FORGING IRON

15min AMRAP
20m Bear Hug Walk 150/100 (ball starts on floor)
20m Sled Push 135/90 (on sled)
20m Farmers Carry 155/105 ea
20m Hand over hand Sled pull 135/90 (on sled)

GYMNASTICS CONDITIONING

4 Giant Sets

3.4.5.4.3 HSPU
(go to reps / scale you can complete
reps in under 2min)

After each giant set, 1 Triple Rope Climb
(climb up, touch beam, lower down to almost
floor & go back up w/o touching ground)"
then
5 x 10m HS Walk (AFAP)

For Time:
1.2.3.4.5.4.3.2.1 Bar Muscle Ups

 

MetCon

CLASS

 

E2M10M
5 Bench Press
8 Ring Rows / Inverted Row (using BP bar)
(Adv option: 1 legless RC or 1 Pegboard)

3 Rounds for Time:
15 Hang Power Snatch 75/55
15 T2B
10 1-arm Overhead Lunge 50/35 L-arm
10 1-arm Overhead Lunge 50/35 R-arm

*15min time cap