Strict

Competition Class

Strength

Skills&Drills

GYMNASTICS CONDITIONING

5min AMRAP
1 Muscle Up
2 Strict HSPU
4 C2B Pull-ups
8 KBS 72/53

Rest 5min

5min AMRAP
2 Muscle Ups
4 HSPU
8 ALT DB Snatch 70/50

MetCon

CLASS

10min EMOM
odds: 5, 4, 3, 2, 1 Strict Dips (HAP)
evens: 5, 4, 3, 2, 1 Strict Pull-ups (HAP)

In Teams of 2:
For Time:
Row/Bike 100 Cals (1 works, 1 rests)
80 DBL DB Push Press 50/35 (partner hangs)
60 Deadliffts 225/155 (partner holds DB in FR)
80 Pull-ups (1 works, 1 rests)
Bike/Row 100 Cals (1 works, 1 rests)