Only 2 Rounds

Competition Class

Strength

SKILLS&DRILLS

GYMNASTICS

6min AMRAP
Max UB HS Walk
15/12 Cal SkiErg
*note distance walked

5min AMRAP
10.9.8.7.6.5.4.3.2.1
C2R Pull-ups (Strict)
1.2.3.4.5.6.7.8.9.10
DBL DB Bench Press 70s/50s
(10 C2B, 1 bench press, 9 C2B, 2 B P, etc)

5min AMRAP
15/10 Cal Assault Bike
10 Burpees
Rest 5min b/w workouts

OLYMPIC WEIGHTLIFTING
10min to find 1RM Hang Power Snatch**
10min to find 1RM Dynamic* Power Clean & Jerk**
*no reset between clean & jerk
**start light, add weight each rep.
Add # based on how 'heavy' it feels, not the # on the bar

MetCon

CLASS

E2M10M
5, 4, 3, 2, 1 Clusters
3-5 Pull-ups

2 RFT:
20 Thrusters 95/65
20 Pull ups (Rx+ = 7 Bar Muscle Ups)
20 Wall Balls 20/14
100 Double Unders
*15min time cap