Wednesday Aug 08, 2018
  • Classes
    • 6am
    • 7am
    • 12pm
    • 4pm
    • 5pm
    • 6pm
    • 7pm
    • 8pm

4 Rounder!

Competition Class

Strength

Skills&Drills

GYMNASTICS

5 Rounds
3 Ring Muscle Ups
6 Strict HSPU (go to deficit if poss)
12 SkiErg Cals
*Rest 1:1

3 Rounds NFT
2 Strict Ring MU + 4 Strict Dips

OLYMPIC WEIGHTLIFTING

E90s x 7
1 Hang Clean (75-85% across)

5min EMOM
1 Clean Pull High Pull @ 100%

 

MetCon

CLASS

E3M9M

3 Box Squats @ 50% of 1RM
plus 3 Box Jumps (AHAP)

4 Rounds for Time:
10 HSPU
20 Pull-ups
30 Goblet Lunges 53/35
40 KBS 53/35