Cluster sets, not clusters

Competition Class

Strength

GYMNASTICS CONDITIONING

4 x 4min Rounds w/ 2min Rest b/w
10 Box Step Overs 24/20 @ 50s/35s
15/12 Cal Row
10 DB Thrusters 50s/35s
AMRAP Bar Muscle Ups with remaining time

3 Rounds, each AFAP
5, 4, 3, 2, 1 Strict Pull-ups
Rest as needed between rounds
*come down between 5, 4, etc. but rest as little as needed
*scale to 4,3,2,1,1 or 3,2,1,1,1 depending on ability

OLYMPIC WEIGHTLIFTING

A. 5 x 1 Clean Pull + 3 Tall Cleans (1/4 squat, 1/2 squat, full squat) + 1 Jerk

B. 1 Hang Clean & Jerk
70/75/80/65/75/80/60/70/80

C. 5 x 1 Clean Pull to explode @ 102%

MetCon

CLASS

Cluster sets, not clusters

E2M10M
2.2.1 Bench Press @ 80% 1RM
5 Strict Chin Ups
*scale up to L-sit or weighted

21 - 15 - 9 Reps for Time:
Deadlift 225/155
DBL DB STOH 50s/35s
T2B

*12min time ca