OPEN GYM

MetCon

For Time

E90s x 7
1 Front Squat

For Time:
10 Clusters 75/55 up to 135/95
15 Ring Rows or Pull-ups or C2B
20 Front Squats 75/55 up to 135/95
15 Ring Rows or Pull-ups or C2B
20 STOH 75/55 up to 135/95
15 Ring Rows or Pull-ups or C2B
10 Thrusters 75/55 up to 135/95
15 Pull-ups

OR

E2M12M
3 Back Squats
6 Ring Push Ups

10 Rounds for TIme:
9 Thrusters 65/45 up to 95/65
35 Single Unders or  Double Unders

*20min time cap

OR

12 Days of Christmas
For Time:
1 Snatch 95/65
2 OHS 95/65
3 STOH 95/65
4 Power Cleans 95/65
5 Front squats 95/65
6 Burpees over the bar
7 C2B or pullups or ring rows
8 KBS 53/35
9 Box jumps 24/20
10 MB Sit-ups or T2B
11 HSPU or DBL DB Push Press
12 Devils Press or Muscle ups (rings or bar)

COMPETITION = 135/95
ULTRA COMPETITION = 185/125, 30/24 box, 70/53 KB