Uh-oh, 5 Rounds?!?!

Competition Class

Strength

Skills&Drills

GYMNASTICS

10min EMOM
odds: 10s HS Hold (free standing) or 10 alt shoulder taps
evens: 10 Beat Swings

E3M15M
2x10m Handstand Walk
1 legless rope climb + 1 rope climb
15/12 Cal Assault Bike

OLYMPIC WEIGHTLIFTING

3 Rounds (light, medium, medium +)
3 Muscle Snatch
3 Tall Snatch
3 Snatch Balance

15min EMOM
min1, 2, 3, 4, 5
1 High Hang Snatch
min6, 7, 8, 9, 10
1 Hang Snatch
min11, 12, 13, 14, 15
1 Snatch

5min EMOM
2 Snatch Pulls @ 90%

 

 

MetCon

CLASS

 

10min Pull-up Skills & Drills

5 Rounds for Time:
25 Pull-ups
25 Push-Ups
25 Sit-ups
25 Squats

25min time cap