It's a Fight!

Competition Class

Strength

Skills and drills

3 Sets:
Max Strict Dips
Max Strict Pull-ups
Max Strict Dips
Rest 2 Minutes Between Sets

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

5 Rounds
1min at each station

Burpees to 6" target
Alt 1-arm OH Lunges 50/35
Sit-ups
DB Hang Clean & jerk 50/35
Assault Bike
Rest