When in Rome

Competition Class

Strength

Skills & Drills

GYMNASTICS

A. 3 Rounds, for Quality
5 Scap Pulls
5 Beat Swings
5 Beat Swing Push Backs
5 Ring Rows w/ 2s pause

B. 12min AMRAP
4 sHSPU
6 T2B
6/4 Cal Bike (legs only)

C. E2M6M
8 Cal Ski
8 OHS 95/65

D. E2M6M
6/5 Cal Row
6 Thrusters 95/65
15ft Handstand Walk

CONDITIONING

3 Rounds
20.15.10 Echo Bike Calories
*rest 20s b/w sprints
*2min easy spin after giant set

MetCon

Class

E2M10M
3 Romanian Deadlifts
20s Handstand Hold

16min EMOM
min1: Bike / Row Cals
min2: Wall Walks
min3: Pull-ups
min4: Rest