Pull & Push

Competition Class

Strength

Skills&Drills

GYMNASTICS TEST

A. 2min AMRAP
Rope Climbs
(w/ jump & beam touch at 15ft)

B. 2min AMRAP
Handstand Walk for distance

UPPER STRENGTH TEST

A. 1RM Bench Press

B. 1RM 1-arm strict press w/ barbell (L & R)
*perform seated

 

 

 

MetCon

CLASS

10min EMOM

odds: 1RM Strict Pull-up
evens: 30sec ME UB Push-up
(60% of 1st attempt rd 2 onward)

5 Rounds
2min on: 1min off
10 Alt DB Snatch 50/35
10 Push Press 95/65
10 FR Lunges 95/65