DLs & HSPU!

Competition Class

Strength

Skillz&Drillz

BUILDING MACHINES

20min AMRAP
3 Rope Climbs
6 DBL DB Snatch 50s/35s
8 Front Rack DBL DB Alt Lunges 50s/35s
30 Double Unders (heavy rope if poss)

FATIGUED GYMNASTICS

7min AMRAP
Ascending Ladder
1 Ring Muscle ups, 1 OHS 135/95
2 RMU, 2 OHS 135/95
3 RMU, 3 OHS 135/95
4 RMU, 4 OHS 135/95
5 RMU, 5 . . . .

MetCon

CLASS

10min EMOM

odds: 5 TnG Deadlift
evens: 1-3 Strict HSPU

8min AMRAP
2 Rounds
8 Deadlift 225/155
4 Strict HSPU
2 Rounds
8 Deadlift 275/185
6 Strict HSPU
2 Rounds
8 Deadlifts 315/205
8 Strict HSPU
- HS Walk for distance with remaining time

Score = Load & Reps + distance (m)