Oh boy

Competition Class

Strength

Skills & Drills

A. Bike or Ski 20min @ 6/10 effort

B. 10min EMOM
10 Pistols & 5 HSPU (AFAP)

C. 7min easy row (nasal breathing only)

MetCon

Class

E2M10M
5 Back Squats
*work to heavy 5
*last set is ME UB @ 70% of today's best
3 Wall Walks after first 4 sets of back squats

12min AMRAP
50 Double Unders
20 T2B
12, 9, 6, 3, 3, 3 Hang Squat Cleans

12 @ 95/65, 9 @ 135/95, 6 @ 155/105, 3 @ 185/125, 3 @ 205/145, 3 @ 225/155
*if you make it to the end, continue with rounds of 3 @ 225/155
If you finish: RD1: 82 reps, RD2: 161 reps, RD3: 237 reps, RD4: 310, RD5: 383, RD6: 456