DBs build CFers

Competition Class

Strength

Skills&Drills

GYMNASTICS

E30s x 20
1 Muscle Up (with vest or MB b/w feet)

10min EMOM
odds: 20sec HS Hold (wall facing, perfect holllow)
evens: 20sec Hang (from pu bar, perfect hollow)

5 Rounds for Quality
15/12 Cal Ski Erg
5 Strict HSPU + 8 Kipping HSPU
6 MB Over the Shoulder 150/100

OLYMPIC WEIGHTLIFTING

5x 1 Pause Clean (2s @ knee) + 1 Tall Clean + 1 Front Squat

E90s x 10
1 High Hang Clean

5min EMOM
2 Clean Pulls @ HHS max

 

MetCon

CLASS

E3M9M

5 DB Thrusters
1 Pull-up Complex
Beg: 5 Strict Pull-ups (spotted preferred) + 5 Beat Swings
Int: 1 Strict Pull-up + 1 Kipping Pull-up + 1 Kipping C2B (attempt)
Adv: 1 Pull-over + 1 Strict C2B + 3 Kipping/Butterfly C2B

3 Rounds for Time:
25 DB Thrusters
50 Double Unders
25 Pull-ups
50 Double Unders