Throwback. Wayback.

Competition Class

Strength

Skills & Drills

COMPETITION

A. 3 Rounds
Row 20/15 Calories
5 Muscle Snatch + 5 OHS + 5s pause on last rep (empty bar)
5 Ring Swings, 10s hollow rock, 10s superman hold/rock, 5 supinated ring rows

B. 3 Rounds
3 Ice cream makers or low ring strict transitions
5 Toes to Rings
Rest 60-90s

C. 5 Rounds
60% of best UB Ring Muscle Up set + 1
1.1.1 Snatch (62/72/82/87/82)
*rest 10s between snatch reps, can power first rep of each triple
*rest 90s between rounds

D. E2M10M
5 Ring Push-ups w/ 5s support hold on last rep
1 chin up w/ 3s chest to bar / chin over bar pause + 5s lower

MetCon

Class

E2M14M
3, 2, 1, 1, 1, 1, 1 Clean & Jerk

Open workout 11.3
5min AMRAP
Squat Clean & Jerk 165/110