runnin'

Competition Class

Strength

Skills & Drills

COMPETITION

A. 9min AMRAP
2 Wall Walks w/ 4 hip taps on each
2 Rope Walks
12/9 Cal Bike

B. 5 x 1 Soft Kick Ups to Wall (try to kick to free standing)
C. 5 x 1 Wall Pull-off (use hands to 'pull' yourself off wall in HS)
D. 3 x 1 Rope Climb (goal is to learn jump height and first pull height for 2 pull ascent)

E. 3 Rounds
2 x 10m HS Walk (scale to distance that takes less than 1min to complete)
3 Rope Climbs
15 kHSPU
*rest as needed between rounds

F. E3M12M
5 DB DBL Strict Press (as heavy as possible)
5 ME UB DBL DB Bent over row with same weight

G. E2M10M
30s ALL OUT Assault Bike Sprint
easy spin w/ remaining time

MetCon

Class

10min to work to
1RM Hang Clean

20min AMRAP
P1: Run 400m (or Row 500m/Bike 1250m)
P2: AMRAP
12 Alt Step Ups 24/20
12 Pull-ups
12 DB DBL Push Press 50s/35s or 12 HSPU

*partners switch (& pick up where they left off in amrap) after each run

Score =1.  total distance ran  2. rounds and reps