Long(ish) One

Competition Class

Strength

Skills & Drills

A. E5M20M
15 GHD Sit-ups
12 Alt Pistols
3 Rope Climbs

B. 10min EMOM
odds: 2 x 10m Sandbag bear hug carry 150/100
evens: 40% best UB set of C2B (ex, if 20 UB, do sets of 8)

C. 3 Rounds of Bike Cluster Sprints
21.15.9
*rest 20s between sprints
*rest 90s after each cluster set
*attempt to maintain RPM across ALL

MetCon

Class

For Time:
50 Box Jumps 24/20
Row 500/400m
50 KBS 53/35
Row 500/400m
50 Alt DB Snatch 50/35
Row 500/400m
50 Alt Step Ups 24/20
Row 500/400m
50 Sit-ups
Row 500/400m
50 Walking Lunges
Row 500/400m

*sub 1200m/1000m bike for row

*30min time cap