Sustain

Competition Class

Strength

Skills & Drills

COMPETITION

3 Rounds
10 Beat Swings  (prog to pull-ups over rounds)
8 Ring Rows
1 Wall Walk + 20s HS Hold (practice hand control)

35min EMOM
min1: X Ring Muscle Ups
min2: X Bear Hug Walk
min3: X C2B Pull-ups
min4: X DBall / Sandbag Cleans
min5: X HSPU
min6: X GHD Sit-ups
min7: Rest
*if successful last week, increase by 1-2 reps / cals each round

"X" equals:
ELITE: 7/5 Ring Muscle Ups, 3 rig lengths150/100, 15 C2B Pull-ups, 6 DBall Cleans 150/100, 15 sHSPU, 15 GHD Sit-ups
RX: 3/2 Ring Muscle Ups, 2 Rig Lengs 150/100, 10 C2B Pull-ups, 4 DBall Cleans 150/100, 15 kHSPU, 10 GHD Sit-ups
INT: 2/1 Ring Muscle Ups, 2 Rig Lengs 100/70, 10 Pull-ups (C2B attempts, as high as possible), 6 DBall Cleans 100/70i, 5-10 HSPU, 8 GHD Sit-ups

MetCon

Class

For Time:
100/80 Cal Row or 80/60 Cal Bike
50 Alt Step Ups 24/20
50 Box Jump Overs 24/20
50/40 Cal Row or 40/30 Cal Bike
50 Box Jump Overs 24/20
50 Alt Step Ups 24/20
100/80 Cal Row or 80/60 Cal Bike

*35min time cap