On the Clock

Competition Class

Strength

CanWest Prep

GYMNASTICS

2min AMRAP
Strict HSPU to:
if you can do 25+ Strict, stay on level surface
10-25: go to abmat
1-9: abmat + 10# plate (plate on bottom :wink:
0 strict: 2 abmats

5min AMRAP:
5 Kipping HSPU
5 Burpees
5 T2B
*if 5 is a struggle go to abmat
*make every rep as easy as possible
*if you're a ninja, HSPU afap

UPPER STRENGTH

10min EMOM
odds:2 Bench Press (92-95% of 1RM)
evens: 5 1-arm bent over row 5 sets
5 Rope Pull-ups
Rest 90s

CONDITIONING

E3M18M
Run 400m
*aim to maintain pace throughout

MetCon

32minutes

0-10min
3 RFT
10 Squat Snatch 95/65
200m Sprint
10-20min
Find 1RM OHS from the floor

20-32minutes

3 rounds
Run 400m
AMRAP OHS @ 70% 1RM
score = total reps