Run. Lift.

Competition Class

Strength

Skills&Drills

GYMNASTICS

3 Rounds
5 Beat Swings
4 Beat Swings w/ tap
3 Pull-ups
2 C2B Pull-up

On an 8min clock:
1 Strict C2B + 1 Kipping C2B
1 Strict C2B + 2 Kipping C2B
1 Strict C2B + 3 Kipping C2B
*add 1 kipping rep after each rest
*if you miss a kipping C2B, start back @ 1+1
*if you miss a strict C2B, get a spotter or go to a band
*stop if you reach 15 kipping

UPPER STRENGTH

E2M14M
2 Bench Press + 3 KB Bent Over Rows (5L + 5R)

5 Rounds for time:
1 legless rope climb
50ft HS Walk

CONDITIONING
3 Rounds ALL OUT
60m sled push
*sled + 45#
*no stopping!!
*rest 3min between rounds

MetCon

E2M10M

3 TnG Clean & Jerk (full squat)

On a 3min clock:
Run 200m, AMRAP Clean & Jerk (squat)
Rest 1min
On a 3min clock:
Run 200m, AMRAP STOH
Rest 1min
On a 3min clock:
Run 200m, AMRAP Power Cleans
Rest 1min
On a 3min clock:
Run 200m, AMRAP Front Squats
Rx = 95/65, Rx+ = 135/95