60s and 30s

Competition Class

Strength

Skills&Drills

UPPER STRENGTH

E2M10M
5 False Grip Strict Pull-ups on Rings
*add weight if poss (db b/w feet)
*if too challenging, go to low rings w/ band under scaps
5 Dips on Matador
*add weight if poss
*use band if too challenging

5 Super Sets
6 Seated DB Strict Press
6 1-arm sled row pull (place ring strap on sled, pull, step back, repeat)

5min EMOM
15sec push ups
45sec floor press w/ pvc

CONDITIONING TESTING

Death by 10m
min1: 10m shuttle
min2: 10m shuttle x 2 w/ touch
add 10m each minute until you cannot complete the distance in the minute

MetCon

10min EMOM

odds: 5 Strict Press with 10sec hold overhead on rep 5
evens: 5 False Grip Strict Ring Pull-ups

For Time:
60 Sit-ups
30 KBS 53/35
60 1-arm OH Lunges 53/35 (switch hands every 10 steps)  
30 KBS 53/35
60 Sit-ups