Family Day

Competition Class

Strength

Skills & Drills

3 Rounds
5 Ring Swings
4 Floor Kip (or banded) transitions
3 Kipping Ring Dips

1 set of ME UB Muscle Ups (DO NOT RIP)
60% x as many as needed to get to +30reps (rest 60sec b/w efforts)

E3M9M
5 TnG Power Snatch
(perfect reps only, meaning not 5RM)

MetCon

On a 16min clock:

10min to work to a heavy 1 rep
Front Squat
then E2M6M, 8 reps @ 50-60% of 1RM

9min AMRAP
15 T2B
12 Goblet Squats 50-53/35-36
10 alt DB/KB Snatch 50-53/35-36