At least there's rest

Competition Class

Strength

Skills and Drills

GYMNASTICS CONDITIONING

FORGING IRON

15min AMRAP
20m Bear Hug Walk 150/100
20m Sled Push 135/90 (on sled)
20m Farmers Carry 155/105 ea
20m Hand over hand Sled pull 135/90 (on sled)

GYMNASTICS

5 x 5 Kipping HSPU
Work to deficit if possible
Between each set, 1 Triple Rope Climb
(climb up, touch beam, lower down to almost
floor & go back up & repeat w/o touching ground)
then
5 x 10m HS Walk (AFAP)

MetCon

CLASS

40min EMOM
min1: row/bike/ski 12/9 cals
min2: 7 burpee box jump overs 24/20
min3: 5 Pull-ups + 10 Sit-ups
min4: 9 DBL DB Snatches 50s/35s
min5: Rest