Tuesday

Competition Class

Strength

Skills & Drills

COMPETITION

A. 3 Rounds
10 Beat Swings  (prog to pull-ups over rounds)
8 Ring Rows
1 Wall Walk + 20s HS Hold (practice hand control)

B. 5 Rounds For Time:
1 Legless** Rope Climb + 2 Rope Climbs
after each set of rope climbs, complete:
2 x 10m HS Walk
2 x 10m Sled Push 90/60 on sled
**or legless as high as possible, even if it's only a couple of pulls

C. 3 rounds BIke Clusters
21.15.9 Calories
Rest 20s between cal sprints
Rest 3min between rounds

MetCon

Class

E2M12M
Rd1 & 2: 5 Strict Press
Rd3 & 4: 5 Push press
Rd5 & 6: 5 Push Jerk
AMRAP UB Pendlay Row after each press set @ press weight

12min AMRAP
7 Hang Power Cleans 155/105
11 DBL DB Push Press 50s/35s (Rx+ = HSPU)
14 Step Ups 24/20