WBs & DLs

Competition Class

Strength

Skills & Dtrills

GYMNASTICS

A. 2 Rounds, for Quality
15 Cal Bike
10 Ring Rows
7 Beat Swings
7 Beat Swings w/ straight arm push back
then 2 rounds of 3-5 C2B

B. 10min EMOM
30-40% of C2B test reps (ex. if 20 C2B, complete 6-8 C2B each min)
*bike with remaining time

C. 10min EMOM
30-50% of Max Distance HS Walk
*choose distance that you can do UB in less than 25s

D. 4 Rounds for Quality
3 Strict Rope Pull-ups w/ touch (*practice touching 'target' in legless RC, alternate hands on top each round)
5 TnG Wall Walks (goal is to go afap)

CONDITIONING

5 Rounds
15.12.9 Echo Bike Calories
*rest 20s b/w sprints
*3min easy spin after giant set

 

MetCon

Class

E4M12M
6.5.4 Front Squats
10s Chin Over Bar Hold
20s Handstand Hold

5min AMRAP
50 Wall Ball 20/14 Buy-In
12 Deadlift 185/125, 12 Burpees over the bar
... Rest 3:00...
5min AMRAP
40 Wall Ball 20/14 Buy-In
9 DL 225/155, 9 Burpees over the bar
... Rest 3:00...
5min AMRAP
30 Wall Ball 20/14 Buy-In
6 Deadlift 275/185, 6 Burpees over the bar