2min Intervals

Competition Class

Strength

SKILLS & DRILLS

GYMNASTICS

Max Effort Unbroken C2B pullup set
Then 3x60% of best UB
Rest 60s between sets

OLYMPIC WEIGHTLIFTING

5 Rounds for time and load
5 TNG Snatch (full)
Add weight each round
Finish at a weight that's very challenging

CORE

Tabata plank
Tabata side plank R
Tabata side plank L
Tabata Superman hold

MetCon

CLASS

10min EMOM
1 Deadlift
*building

2min AMRAP
50 Double Unders
AMRAP Wall Balls 20/14 with remaining time
rest 1min

2min AMRAP
50 Double Unders
AMRAP Burpee Box Jump Overs 24/20 with remaining time
Rest 1min

2min AMRAP
50 Double Unders
AMRAP OH Lunges 45/35 plate with remaining time
Rest 1 min, repeat all 3 amraps

Score = total reps not including double unders