BUILDING MACHINES

Competition Class

Strength

Skills&Drills

6 Rounds, each for time:

20/15 Cal Bike
15/10 Cal Ski
50m DBall Bear Hug Walk 150/100
Rest 90s b/w rounds
*should be able to complete the bike & ski in under 2min

OLYMPIC WEIGHTLIFTING

A. E3M15M
3 Position Clean & Jerk w/ jerk @ each pos
*hip down
55, 60, 65, 70, 75%

B. 5 x 1 Clean Pull (100-105%)

MetCon

CLASS

10min EMOM
min1: 5 DBL DB Thrusters (work to heavy 5)
min2: 3-5 C2B Pull-ups + 30s DUs / TUs

0-10:00

For Time:
10-9-8-7-6....1
DBL DB Thrusters 50s/35s
30 DUs between rounds
*10min time cap

10:00-13:00 rest

13:00-23:00
10-9-8-7-6....1
C2B Pull-ups
5 Burpees between rounds
*10min time cap

Score = Load, A. time (or 10min + remaining reps) & B. time (or 10min + remaining reps)