DBs for the W

Competition Class

Strength

GYMNASTICS

5 Rounds
12//9 cal Bike
5/3 Bar Muscle Ups
10 HSPU
*Rest 1:1

3 Rounds for Time:
20m MB Bear Hug Walk 150/100
20m Farmers Carry 155/105 / hand
10m HS Walk
*rest 5min

3 Rounds for Time:
20m DBL KB Front Rack Walk 72s/53s
1 legless rope climb
*5min time cap

BARBELL GYMNASTICS

10min to work to 10RM
TnG Power Snatch

10min to work to 10RM
TnG Power Clean & Jerk

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

4 Rounds for Time:
15 DB Thrusters 50s/35s
30 Double Unders
15 C2B Pull-ups
30 Double Unders