But did you die?

Competition Class

Strength

Class

HATCH W5D1
Back Squat
1*8 65%
1*6 75%
1*4 85%
1*4 90%

Front Squat
1*5 70%
1*4 80%
1*3 85%
1*3 90%

2min clock:
Run 200m
w/ remaining time AMRAP KBS 53/35
Rest 1min
2min Clock:
Run 200m
w/ remaining time AMRAP Box Jumps 24/20
Rest 1min
2min clock:
Run 200m
w/ remaining time AMRAP Burpees
*these are meant to be all out 2min efforts
don't hold back

Score = run time minus each rep completed
ex. 1:00 200m - 25 KBS = :35 first round

MetCon

BIAS / Accessory

OLYMPIC WEIGHTLIFTING

Redo CanWest or

A) Muscle Snatch + OHS: 3 x 1+2 as warmup
B) Hang Snatch: 65/4x2, 70/4x2, 75/3, 80/3, 85/3
C) Muscle Clean + FS: 3 x 1+2 as warmup
D) Hang Clean + Jerk: 65/4x2, 70/4x2, 75/3, 80/3, 85/3

GYMNASTICS

3 Rounds
5 Perfect Ring Swings (put mini-band or something similar b/w your feet)
4 Floor kip transitions
3 Kipping Ring Dips

2-3 warmup MU sets
then....
ME UB Strict Muscle Ups (PR MONDAY!!)
1 attempt - go for it!
rest as needed
ME UB Kipping Muscle Ups
1 attempts - go for it!

4 Sets:
3 Strict Ring Mu Negatives Plus 1 Dip
- 5 sec Lower Bottom of the Dip Hold
- 3 Sec lower to Top of Transition
- Lower Down