TNGs for the WIN

Competition Class

Strength

Skills and Drills

CONDITIONING

For Time:
Run 10KGYMNASTICS

Make up a stamina piece you missed from the week

UPPER STRENGTH

5 Giant Sets
5 Bench Press (work to heavy 5, AMRAP on last set)
5 Bent Over Rows (work to heavy 5, AMRAP on last set)
15 GHD Sit-ups
15 GHD Back Extensions

MetCon

CLASS

10min EMOM
odds: 5 TnG Power Cleans (building work to 5RM)
evens: 5 Tempo Push-ups (2/2/2/2) (Rx+ = 3 Plyo Push-ups)

20min AMRAP
5 Pull-ups (Rx+ = 3/2 Bar Muscle Ups)
10 STOH 95/65 (Rx+ = 135/95)
10 Hang Power Cleans 95/65 (Rx+ = 135/95)
15 Wall Balls 20/14