T2B ladder

Competition Class

Strength

Skills & Drills

COMPETITION

A. 9min AMRAP (warmup pace)
1 Wall Walk
3 Strict Pull-ups
5 Air Squats

B. 5 Rounds For Time:
1 Legless** Rope Climb + 2 Rope Climbs
after each set of rope climbs, complete:
2 x 10m HS Walk
2 x 10m SB/DBall bear hug walk 150/100
**or legless as high as possible, even if it's only a couple of pulls

C. 3 rounds Ski Calories
15.12.9
Rest 20s between cal sprints
Rest 3min between rounds

MetCon

Class

E3M12M
3 Hang Cleans + 3 Jerks

20min AMRAP
2, 4, 6, 8, 10, 12, 14 . . . . T2B
20 Alt DB Hang Clean & Jerk 50/35
50 Double Unders