Repeat(able)

Competition Class

Strength

Skills & Drills

COMPETITION

3 Rounds
5 Deck Squat
20s Deadhang
20s HS Hold
then
1-2 Round(s) of 2-5 Reps of each movement

35min EMOM
min1: X Bar Muscle Ups
min2: X Calorie Bike
min3: X Pistols
min4: X Calorie Row
min5: X DBall Cleans
min6: X Calorie Ski
min7: X HS Walk"X" equals:
ELITE: 9/7 Bar Muscle Ups, 15/12 Bike, 14 Pistols, 18/15 Row/Ski, 6 DBall Cleans 150/100, 2 x 10m HS Walk
RX: 6/4 Bar Muscle Ups, 12/9 Bike, 10 Pistols, 15/12 Row/Ski, 4 DBall Cleans 150/100, 10m HS Walk
INT: 3/2 Bar Muscle Ups, 10/8 Bike, 8 Pistols, 12/9 Row/Ski, 4 DBall Cleans 100/70, 30s HS Walk afap

 

MetCon

Class

E3M12M
45s AMRAP Push Jerk
RD1: 35%, RD2: 45%, Rd3: 55%, RD4: 65%
30 Double Unders, 3-5 T2B

E4M16M
Until the 3min mark:
75 Double Unders (Rx+ = heavy rope)
25 T2B
AMRAP Power Cleans w/ remaining time

Rx = Rd1: 115/75, Rd2: 135/95, Rd3: 155/105, Rd4: 175/115
RX+ = Rd1: 135/95, Rd2: 155/105, Rd3: 185/125, Rd4: 205/125