Rangie

Competition Class

Strength

Skills&Drills

GYMNASTICS CONDITIONING

5min AMRAP
6 Box Step Overs 24/20 70s/50s
2x20ft Walking Lunge 70s/50s (1 DB OH, 1 DB FR, switch)

5min AMRAP
1 Burpee Bar Muscle Up, 1 Burpee BMU + 1 BMU, 1 BBMU + 2 BMU
*add 1 bar muscle up each set. If miss, go back to 1 bbmu

5min AMRAP
6 MB Over the Shoulder 150/100 (AFAP)
8 Alt Pistols
2 Rope Climbs

OLYMPIC WEIGHTLIFTING

E90s
Power Snatch
Start with empty bar add 5/10/20# each round until miss
then....
5min EMOM
1 @ 80% of best

E90s
Power Clean
Start with empty bar add 10/20# each round until miss
then....
5min EMOM
1 @ 80% of best

MetCon

CLASS

For Time:

Run 1K
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
*partition EVERYTHING as you see fit
*goal is YOUR best time