The Devil is Back

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

A. 10min to heavy single clean & jerk
B. Clean & Jerk Ladder Down - For Time:
4 @ 80%
6 @ 70%
8 @ 60%
10 @ 50% "
*start each percentage with as many TnG reps as possible. Quick singles from there.

GYMNASTICS CONDITIONING

E3M15M
1 Legless Rope Climb
21 HSPU (start with strict until you slow down, kip remaining reps)
1 Legless Rope Climb
*go legless as high as possible, then practice a 'beam touch', attach feet, continue up to the top
*each round is for time

MetCon

Class

10min of:

Bar Muscle Up Skills & Drills

ADV: E2M10M
1 Pull-up + 1 C2B + 1 Bar Muscle Up
*add 1 BMU every round

20min AMRAP
15 Devil's Press 50/35s
7/5 Bar Muscle Ups or 15 C2B Pull-ups
100 Double Unders