Skwaaaaaats!

Competition Class

Strength

GYMNASTICS

5 Rounds
3 Bar Muscle Ups
6 C2B Pull-ups
9 T2B
*Rest 1:1

3 Rounds for Time:
20m MB Bear Hug Walk 150/100
9 Devil's Press 50s/35s
*5min time cap
*rest 5min

3 Rounds for Time:
20m DBL KB Front Rack Walk 72s/53s
10m HS Walk
1 legless rope climb
*5min time cap
*rest 5min

MetCon

CLASS

10min EMOM
odds: 2 Front Squats
evens: 4 Back Squats
*all rounds @ 70% of 1RM Back Squat

18min AMRAP
20 Alt DB Snatches 50/35
15/12 Cal (on machine of choice)
20 Alt DB Hang Clean & Jerk 50/35
1 Rope Climb