POWER!

Competition Class

Strength

SKILLS&DRILLS

GYMNASTICS
3 Rounds for Quality
5 Ring Swings w/ something between feet
3 Ring Row + MU transition + Dip to 5s support hold

5 Rounds
4/3 Ring Muscle Ups
8 GHD Sit-ups
12 SkiErg Cals
*Rest 1:1

3 Rounds NFT
1-2 Strict Ring MU + 3 Strict Dips

OLYMPIC WEIGHTLIFTING
E90s x 7
1 Hang Clean + Jerk (75-85% across)

1min AMRAP w/ 1min Rest
Squat Clean
Rd1: 225/155, Rd2: 185/125, Rd3: 135/95

MetCon

CLASS

E30s x 16
1 Power Snatch (building)

4 Rounds for Time:
10 Power Snatch 95/65
15 Pull-ups
20 Box Jumps 24/20
Rx+ = 135/95, C2B
*15min time cap