Uh-oh

Competition Class

Strength

Skills&Drills

A. 10min HS Walk Practice
Beg: HS Walk ladder 1-3ft, 2-6ft, 3-9ft, etc
Int: Set an UB distance goal a little outside your ability
Adv: obstacles, sideways, backwards, etc

B. FATIGUED GYMNASTICS

9min AMRAP
Ascending Ladder
5m HS Walk, 1 Bar Muscle Up
2 x5m HS Walk, 2 Bar Muscle Ups
3 x 5m HS Walk, 3 Bar Muscle Ups
4 x 5m HS Walk, 4 Bar Muscle Ups
add a 5m length and a bar mu each round

 

MetCon

CLASS

32min EMOM
min1: 5 HSPU + 5 T2B
min2: 12/9 Cal Bike/Row/Ski
min3: 5 Pull-ups + 10 Wall Balls 20/14
min4: 5 Devil's Press 50s/35s