Mashed

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: 4.3 Bar Muscle Ups (if easy, bump reps up 2X to 4.2)
evens: 7 Burpee Box Jump Overs 24/20 (afap w/ most efficient tech possible)

12min EMOM
odds: 6.5 T2B
evens: 6.5 HSPU (if easy, start strict)

3 Rounds
5 DB Bent Over Row (AHAP)
7 Strict T2B (put MB b/w feet if easy)

CONDITIONING10 x 200m Run
Run 200m hard then run 200m easy for 10 total rounds
No rest between intervals - goal is to recover while running

 

MetCon

Class

6min AMRAP
5 C2B Pull-ups (Rx+ = 4/3 BMU)
12 Lunges (Rx+ = 8 Pistols)
10 Pull-ups (Rx+ = 6 C2B)
5 Box Jumps 30/24

Rest 5min

6min AMRAP
30 T2B
30 Burpee Box Jumps 24/20

Rest 5min

6min AMRAP
10 Hang Power Cleans 95/65
10 Thrusters 95/65