TuesDEAD

Competition Class

Strength

Skills & Drills

COMPETITION

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

35min EMOM
min1: X Ring Muscle Ups
min2: X Calorie Bike
min3: X C2B Pull-ups
min4: X Calorie Row
min5: X HSPU
min6: X Calorie Ski
min7: X GHD Sit-ups
*if successful last week, increase by 1-2 reps / cals each round

"X" equals:
ELITE: 7/5 Ring Muscle Ups, 15/12 Cal Bike, 15 C2B Pull-ups, 18/15 Cal Row/Ski, 15 sHSPU, 15 GHD Sit-ups
RX: 3/2 Ring Muscle Ups, 12/9 Cal Bike, 10 C2B Pull-ups, 15/12 Cal Row/Ski, 15 kHSPU, 10 GHD Sit-ups
INT: 2/1 Ring Muscle Ups, 10/8 Cal Bike, 10 Pull-ups (as high as possible), 15/12 Cal Row/Ski, 5-10 HSPU, 8 GHD Sit-ups

MetCon

Class

E3M9M
45s AMRAP Deadlift
*Rd1: 135/95, Rd2: 185/125, Rd3: 225/155
(Rx+ = 225/155, 275/185, 315/205)
4-6 Burpee Box Jump Overs 24/20

5 x 3min on 1min rest
6 Burpee Box Jump Overs 24/20
8 DBL DB FR Step Over 35s/20s to 24/20 (Rx+ = 50s/35s)
8 DBL DB Hang Snatch 35s/20s (Rx+ = 50s/35s)