Muscle Upping

Competition Class

Strength

skills&Drills

GYMNASTICS

E3M15M
15 Wall Balls 30/20
1 Shorty Rope Climb
6 DBall Over the Box 40/30, 150/100

OLYMPIC WEIGHTLIFTING

A. 4min EMOM
7 TnG Power Snatch 135/95
*scale to 115/75 if needed to maintain TNG reps

B. 4min EMOM
7 TnG Power Clean & Jerks 135/95
*scale to 115/75 if needed to maintain TNG Reps

MetCon

CLASS

E2M10M

a. 1 Strict MU + 1-3 Kipping MU
b. 3 Low Ring (banded) Transitions to support + 5 Ring Swings
c. 3 Ring Row Transitions to support + 5 Ring Swings

18min AMRAP
30 Alt DB Snatches 50/35
15 Burpee Box Jump Overs 24/20
5/4 Muscle Ups