OH EVA

Competition Class

Strength

Skills&Drills

GYMASTICS CONDITIONING

5min AMRAP
10 GHD Sit-ups
10m HS Walk (add 5m each round)

5min AMRAP
5 Burpee Box Jump Overs 30/24
4/3 Muscle Ups

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

Rest 3-5min between AMRAPs

UPPER STRENGTH

10min EMOM
3 Bench Press (start with the heaviest set of 5 you did last week - build)
3 Bent Over Rows (same as above)

MetCon

CLASS

EVA

5 Rounds for Time:
Run 800m
30 KBS 72/53
30 Pull-ups

40min time cap