Go Fast, Don't Die

Competition Class

Strength

FORGING IRON

15min AMRAP

20m DB Bear Crawl 50s/35s
10 DBall Clean Up and Overs 150/100 to 60/48"
*set up two boxes on top of each other, get the ball on top, push it to other side, repeat

GYMNASTICS CONDITIONING

5 x The Butterfly COMPLEX
5 Beat Swing to hollow pause (1ft on box)
4 SLOW-MO C2B (1ft on box)
3 'jumping' butterfly C2B (1ft on box)

4 Giant Sets
3.4.4.3.2 C2B Pull-ups
*rest as little as needed in giant set,
rest as needed after giant set

For Time:
2.3.3.4.5.4.3.3.2 Bar Muscle Ups

 

MetCon

CLASS

E2M10M
3 TnG Power Cleans +
3 TnG Push Jerks

4min AMRAP
15 T2B
25 Russian KBS 70/53
20 STOH 115/75
AMRAP Power Cleans 115/75
with remaining time

Rest 2min

Repeat 4min AMRAP