BRING A FRIEND

Competition Class

Strength

SKills&Drills

GYMNASTICS

15min AMRAP (@ 80%) - just keep moving
2 Bar Muscle Ups
4 HSPU (6"/4" deficit as long as you can stay UB)
8 T2B
12m HS Walk

OLYMPIC WEIGHTLIFTING
*only do if you missed WEDNESDAY

A. 4min EMOM
7 TnG Power Snatch 135/95
*scale to 115/75 if needed to maintain TNG reps

B. 4min EMOM
7 TnG Power Clean & Jerks 135/95
*scale to 115/75 if needed to maintain TNG Reps

 

MetCon

CLASS

E2M10M

6 Alt Back Rack Lunges
20m 1-arm Farmers Carry

12min AMRAP
50 1-arm OH Walking Lunges 53/35 (25 L-arm/25 R-arm)
50 KBS 53/35
50 Sit-ups
50 Shoulder to Overhead 95/65