Sunday Funday!

Competition Class

Strength

REST DAY

Walk or bike for 20+ min casually
Pick 3 lower body mobility exercises
Pick 3 upper body mobility exercises
Do them
Recover Hard

MetCon

CLASS

Cash in: 10min pull-up / bar muscle up tech
Cash out: 5 Rounds 10 hollow rocks, 10 V-ups, 10 tuck ups, 10s hollow hold Rest 1min

E2M12M (alternating rounds)
Rd1, Rd3, Rd5 3 TnG Power Snatches
Rd2, Rd4, Rd6 5 TnG Squat Cleans

For Time:
40 Burpees over the bar
30 Power Snatches 95/65
20 Squat Cleans 95/65
10 Burpee Pull-up

Rx+ = 135/95 barbell & burpee bar muscle up