BRING. A. FRIEND.

Competition Class

Strength

Skills&Drills

GYMNASTICS
5min AMRAP
6 Box Step Overs 24/20 70s/50s
2x20ft Walking Lunge 70s/50s (1 DB OH, 1 DB FR, switch)
*do better than last week. No less, just more.
5min AMRAP
2 Rope Climbs (stay on rope)
10m HS Walk
5min AMRAP
50 Double Unders
12 GHD Sit-ups
12 ALT DB Snatch 70/53
*Rest 5min between AMRAPs

OLYMPIC WEIGHTLIFTING
For Time:
15 TnG Power Snatch 95/65
12 TnG Power Snatch 115/75
9 TnG Power Snatch 135/95
6 TnG Power Snatch 155/105
3 TnG Power Snatch 185/125
10min time cap
For Time:
15 TnG Power Clean 135/95
12 TnG Power Clean 155/105
9 TnG Power Clean 185/125
6 TnG Power Clean 205/135
3 TnG Power Clean 225/155
10min time cap

MetCon

CLASS

10min EMOM 
odds: 3 Push Jerks (from rack) 
evens: 6 Russian KBS 

12min AMRAP 
5 Pull-ups (Rx+ = C2B) 
10 Wall Balls 20/14
15 KBS 53/35