Load it up

Competition Class

Strength

Skills & Drills

GYMNASTICS

3 Rounds
3 Inchworms w/ 3s hold w/ arms extended as far as possible
5 KB Squat Cleans Thrusters each
10 Alternating Reverse Lunges

16min EMOM
min1: 4 KB Pistols left (as heavy as possible)
min2: 6 KB Push Press left
min3: 4 KB Pistols right
min4: 6 KB Push Press right
repeat x 4

3 Rounds for Quality
3 goblet step ups (butt on heel to start)
15 Deficit Push-ups
10/10 DB/KB Row in plank

ENDURANCE

15 Rounds
25s ski sprint, 35s rest
Damper @ 3-4

 

MetCon

CLASS

12min AMRAP
10 Power Cleans
200m Run
Rd1: 95/65, Rd2: 115/75, Rd3: 135/95, Rd4: 155/105, Rd5: 175/115, Rd6: 185/125, Rd7:205/135

*score is total rounds + reps
*run counts as 1 rep

E3M15M
4 Strict Press (from the floor) (heavier than last week)
1min AMRAP of Pendlay Rows @ strict press weight