The Ghost

Competition Class

Strength

Skills & Drills

3 Rounds
15/12 Cal Bike / Row
20s HS Hold
20s Deadhang
20s Bottom of Squat Hold

3 Rounds, each for time:
20 HSPU
20 T2B

Rest as needed b/w rounds

5 x 2min AMRAP
2, 4, 6, 8, 10, 12, 14 . . .
DBL DB Thrusters 50s/35s
C2B Pull-ups
*rest 1min b/w rounds
*pick up where you left off

MetCon

Class

E2M10M
5 Strict Press
5 Strict Pull-ups
*@ min 9, 1min AMRAP @ 80% of today's 5RM + ME UB Strict Pull-ups

The Ghost
6 Rounds for Reps:
1min Row
1min Burpees
1min Double Unders
1min Rest