Sprint, rest, repeat (35 times)

Competition Class

Strength

SKILLS&DRILLS

GYMNASTICS

A. 3 x 8 Butterfly C2B
Rest 90s between sets
(sub kipping c2b or chin over bar pull-ups if needed)

"B. 3 Kipping or Butterfly (K/B) C2B Pull-ups
+ 3 K/B Pull-ups + 3 C2B + 3 K/B Pull-ups + 3 C2B "
"Repeat for 3 total rounds,
rest 2-3 min between rounds "
*stay on bar for complex

C. 5 x 3 Weighted Pull-ups

OLYMPIC WEIGHTLIFTING

A. 5 x 1 Halting Clean (@ knee) + Jerk (building)

B. 3 x 3 Position Clean & Jerk*
65/75/80
*jerk @ each position

C. 4 x 1 Clean & Jerk (work to 1RM)

D. 5 x 1 Banded Clean Pulls @ 100%

MetCon

CLASS

35min EMOM
min1: Ski / Row / or Bike 15/12 Cals
min2: 9 DB Thrusters 50s/35s
min3: 2 Rope Climbs (1st legless)
min4: 7 Burpee Box Jump Overs 24/20
min5: 4 x 10m Shuttle Sprint (all out)