PRs on Friday

Competition Class

Strength

Skills&Drills

GYMNASTICS

6min AMRAP
Max UB HS Walk
15/12 Cal SkiErg
*note distance walked

5min AMRAP
1.2.3.4.5.6.7.8.9.10
Bar Muscle Ups
1.2.3.4.5.6.7.8.9.10
DBL DB GTOH 50s/35s
(1 BMU, 1 GTOH, 2 C2B, 2 GTOH, etc)

5min AMRAP
15/10 Cal Assault Bike
10 Burpees

Rest 5min b/w workouts

OLYMPIC WEIGHTLIFTING

10min to find 1RM Dynamic* Power Clean & Jerk
*no reset between clean & jerk

MetCon

CLASS

15min EMOM

1 Snatch (building)

21 - 15 - 9
Overhead Squats 135/95
Burpees Over the Bar