BUR..E...ROW

Competition Class

Strength

Skills&Drills

GYMNASTICS
Bar Muscle Up Ladder
10min
1.2.3.4.5.6.7.8.9.10.11.12...
If you miss, start back @ 1

C2B Pull-ups
"20/15 cal bike - immediately into
1min amrap C2B pull-ups"
rest 1min
Repeat x 2

UPPER STRENGTH

10min EMOM
6 1-Arm DB Bench Press
3 Chin Ups
*add weight if possible

10min EMOM
odds: 5 Ring Dips
evens: 8 Ring Rows
*add weight if possible

CONDITIONING
Assault Bike
Double Reverse Tabata

 

MetCon

E2M10M

3 Back Squats @ 5RM

In Teams of 2:
10 Rounds for Time:
Partner 1, Row 500m
Parnter 2, 15 Burpees
"*while partner 1 rows,
parter 2 complese 15 burpees"
"*switch once both items are
complete, that's 1 round"