In Teams we Thrust

Competition Class

Strength

SKILLS&DRILLS

3 Sets:
Max Strict Handstand Push-ups
Max Strict Pull-ups
Max Strict Handstand Push-ups
Rest 2 Minutes Between Sets, building in load.

For Time:
30-20-10
Cal Assault Bike
Sandbag or DBall Squats (bear hug)
*load should be such that you can do 10 UB but not 20

MetCon

CLASS

In Teams of 3:
12min to work to:
1RM Front Squat

18min AMRAP
P1: Run 200m
P2: DBs*
P3: Hang from pull-up bar
*DBs =
10 DB Deadlifts
10 DB Hang Cleans
10 DB Front Squats
10 DB STOH
50s/35s