Nasty Couplet

Competition Class

Strength

Skills & Drills

COMPETITION

A. 9min AMRAP
5 Inchworm  w/ alt toe taps on each
5 scap pull ups + 5 beat swings
5 straight leg sit ups
7 feet together air squats (hold plate in front if needed)

B. 3 Rounds
3-5 C2B Pull-ups
3-5 T2B
4-6 Pistols
Rest as needed b/w

C. 20min EMOM
min1: 25%-35% of best UB C2B
min2: 12 Alt Pistols
min3: 35-45% of best UB T2B
min4: rest

D. E3M15M
3 Strict Pull-ups (C2B preferred)
5-10 GHD Sit-ups (start on the low side if you have limited exposure to GHD)
5 KB goblet Step ups each leg (as heavy as possible)

 

MetCon

Class

E2M10M
3 Deadlifts @ 50% + band
20s AMRAP: Burpee Sprint

5 x 1min AMRAP on
Rest 1min

Rd1: 2 DL + 2 Burpees
Rd2: 4 DL + 4 Burpees
Rd3: 6 DL + 6 Burpees
Rd4: 8 DL + 8 Burpees
Rd5: 10 DL + 10 BurpeesRx = 225/155