With Love from Russia

Competition Class

Strength

Skills&Drills

LOWER STRENGTH

20RM Back Squat (heavier than last week)

UPPER STRENGTH

5 sets
5 1/2 Kneeling KB Press HAP
5 L-sit Chin Ups5min EMOM
12sec ME Push Ups
48sec Floor Press (use PVC - seriously)

CONDITIONING

20min AMRAP
Sprint 800m, walk precisely 1min
Sprint 15/12 Cals on the rower, row easy 1min

MetCon

5min EMOM

30s Double Under or Triple Under Practice

For Time:
Run 800m
50 Burpees to 6″ Target
100 Russian Kettlebell Swings 72/53
200 Double Unders
Run 800m

30min time cap