A Minute at a Time

Competition Class

Strength

GYMNASTICS

A. 3 x 1-3 Bar Muscle Ups
rest as needed, then
ME UB Bar Muscle Ups
rest as needed, then
"Complete the same number of ME UB
in as few sets as possible giving consideration
to having to complete a metcon afterward"

B.
Kipping/Butterfly C2B
60%, 50%, 40%, 30%, 20%, 50%, 40%, 30%, 20%
Best UB set of C2B Pull-ups (rest 1min b/w efforts)*if 0, or still working on pull-ups, do 7 sets of 5 perfect kip/btrfly pull-ups as high as possible

CONDITIONING
E4M20M
50/40 Cal Assault Bike
*each round is 'for time'
*beat last week

MetCon

CLASS

 

E2M10M
3 Push Press
5 C2R Rows

3 Rounds for Reps
1min @ each station
KBS 53/35
Wall Balls 20/14
ALT DB Snatch 50/35
Bike / Row / Ski (cals)
Rest