Power!

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

B. E3M15M
3 Rope Climbs
30ft HS Walk
9 T2B
rest to 7/10 recovered

C. E2M8M
8 Cal Ski
8 C2B Pull-ups

D. 4 Rounds for Quality
6 Rope Rows (rope pulll-up w/ eet on box, body horizontal, switch top hand each round)
4 Wall Walks

CONDITIONING

3 Rounds
20.15.10 Echo Bike Calories
*rest 20s b/w sprints
*2min easy spin after giant set

MetCon

Class

E2M10M
3 DBL DB Strict Press
3 Chin Ups

On a 15min clock:
21 - 15 - 9 reps for time
Thrusters 95/65
Burpees
Cal Row or Bike

with remaining time, find 1RM Power Clean