Legapalooza

Competition Class

Strength

Skills & Drills

GYMNASTICS

A. 3 Rounds, for Quality
5 Scap Pulls
5 Beat Swings
5 Beat Swing Push Backs
5 Ring Rows w/ 2s pause

12min EMOM
odds: 2.2 Bar Muscle Ups (if easy, bump reps up 2X to 4.2)
evens: 5 Burpee Box Jump Overs 24/20 (afap w/ most efficient tech possible)

12min EMOM
odds: 5.5 T2B
evens: 5.5 HSPU (if easy, start strict)

3 Rounds
6 Strict Pull-ups (add # if easy)
5 Wall Walks
6 Strict T2B (put MB b/w feet if easy)

CONDITIONING

18min EMOM
40s Bike
40s Row
*increase pace @ 7min & again @ 13min

MetCon

Class

E5M15M
20 Back Squats
*start @ 40% 1RM back squat, build

5 x 2min AMRAP
2, 4, 6, 8, 10, 12, 14, 16 . . . .
Alt DB Hang Snatch 50/35  (each - so round 1 is 4 total rep - L/R/L/R)
Burpee Box Jump Over 24/20

Rest 1min b/w amraps
*pick up where you left off