Triplet Time

Competition Class

Strength

Skills & Drills

BARBELL GYMNASTICS

A. 3 Rounds for quality
Bike 15/12 Cal (nasal only)
2 Wall Walks
5 Scap Pull-ups + 10 Beat Swings
5 RKBS

B. E4M12M
5 TnG Power Snatch
build to tech max

C. 4 Rounds, each for time
4/3 Ring Muscle Ups
15/12 Cal Bike
15 HSPU
15 C2B Pull-ups
2 x 10m Handstand Walk
*easy bike between rounds to 8/10 recovery

MetCon

Class

E2M12M
RD1+2: 10s descent, 10s hold Front Squat & 40/50% 1RM
RdD3-6: 5 Front Squats 65/7075/80%
1 Wall Walk + 20s Wall Facing HS Hold

15min AMRAP
15 Deadlifts 115/75
9 STOH 115/75
12 Box Jumps 24/20