10s

Competition Class

Strength

SKILLS&DRILLS

CONDITIONING

5 Rounds, each for time:
Row 500m
Ski 250m
Run 400m
AFAP, rest 3min between rounds

UPPER STRENGTH
E2M14M
2 Strict Press @ 60% + bands
3 KB Bent Over Rows (HEAVY)

CORE

3 Rounds for Quality
12 GHD Sit-ups
60s Side Plank (ea side)
12 GHD Back Extensions

MetCon

CLASS

E3M9M
10 Bench Press @ 60% 1RM
5 Strict Pull-ups

20min AMRAP
Run 400m
21 KBS 53/35
15 Box Jumps 24/20
1 Rope Climb* (anytime during round)