Every Child Matters

Competition Class

Strength

Skills & Drills

GYMNASTICS

A. 3 Rounds, for Quality
5 Scap Pulls
5 Beat Swings
5 Beat Swing Push Backs
5 Ring Rows w/ 2s pause

E3M15M
15 GHD Sit-ups, AFAP
5 Rope Climbs
14 Pistols

8min AMRAP
3-7 sHSPU (aim for rep range that you can go UB but it's challenging)
15/12 Cal Row1 Round
10 UB Wall Walks
30 UB T2Rings (if easy, add MB for first 10reps)

CONDITIONING

18min EMOM
40s Ski
40s Row
*increase pace @ 7min & again @ 13min

MetCon

Class

Buy-in: 215 Double Unders

21 HSPU
5 Clean & Jerk 135/95
21 Burpees
5 Clean & Jerk 135/95
21 Box Jumps 24/20
5 Clean & Jerk 135/95
21 KBS 53/35
5 Clean & Jerk 135/95
21 Lunges
5 Clean & Jerk 135/95
21 Pull-ups
5 Clean & Jerk 135/95
21 Med Ball Squat Cleans 20/14
5 Clean & Jerk 135/95
21 T2B
5 Clean & Jerk 135/95

Cash Out: 1996m Row or Run

*We honour the lives and spirits of the 215 innocent children who were recently discovered on the property of the Kamloops Residential School