POWER!

Competition Class

Strength

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
7 Strict HSPU
12 SkiErg Cals
*Rest 1:1Upper Strength

E3M9M
10 ALT DB Bench Press
10 Bent Over Rows

OLYMPIC WEIGHTLIFTINGE90s x 10
1 Low Hang Snatch (ie. just below the knee) (build)

90s AMRAP w/ 1min Rest
Squat Snatch
Rd1: 155/105, Rd2: 135/95, Rd3: 95/65

MetCon

CLASS

E3M9M

5 TnG Power Cleans

21 - 15 - 9 reps for time:
Power Cleans
Pull-ups
BurpeesRX = 21rd: 95/65, 15 rd: 115/75, 9rd: 135/95
RX+ = 21: 135/95, 15: 155/105, 9: 185/125