Bring Ya Buddy

Competition Class

Strength

SKILLS&DRILLS

GYMASTICS CONDITIONING

5min AMRAP
30-20-10
m HS Walk
GHD Sit-ups

5min AMRAP
2 - 4 - 6 - 8 - 10... Burpee Box Jump Overs 30/24
1 - 2 - 3 - 4 - 5 .... Muscle Ups

5min AMRAP
6 MB Over the Shoulder 150/100 (AFAP)
10 ALT Pistols 35/25

Rest 3-5min between AMRAPs

OLYMPIC WEIGHTLIFTING

E90s
Power Snatch
Start with empty bar add 5/10/20# each round until miss
then....
5min EMOM
1 @ 80% of best

E90s
Power Clean
Start with empty bar add 10/20# each round until miss
then....
5min EMOM
1 @ 80% of best

MetCon

CLASS

In Teams of 2:
8min to find 1RM Push Jerk

For Time:
100 Cal Row / Bike
50 HSPU or 50 DB Push Press 50s/35s
50 Pull-ups
200m Farmer's Carry 2x50s / 2x35s (switch partners as needed)
50 Box Jumps 24/20
50 1-arm DB FR Lunge w/ 1 suitcase DB 50s/35s
100 Cal Row / Bike
*1 partner works, 1 partner rests

22min time cap