The ol' 21 - 15 - 9 Triplet

Competition Class

Strength

GYMNASTICS CONDITIONING

A. 4 x 4min Rounds w/ 2min Rest b/w

10 Box Step Overs 24/20 @ 50s/35s
15/12 Cal Row
10 Devils Press 50s/35s
AMRAP Bar Muscle Ups with remaining time

B. 5 Rounds
1 Muscle Up (catching as high as possible) + 5 strict Ring Dips
Rest as needed between rounds

 

 

OLYMPIC WEIGHTLIFTING

A. 5 x 1 Clean Pull + 3 Tall Cleans (1/4 squat, 1/2 squat, full squat) + 1 Jerk

B. 1 Clean & Jerk
70/75/80/65/75/80/60/70/80

C. 5 x 1 Clean Pull to explode @ 102%

MetCon

CLASS

E2M12M 

2 Strict Press @ 60% 1RM (+ bands)
+ 4 Strict Pull-ups

21 - 15 - 9 Reps for Time:
Back Squats 135/95 (from floor)
Burpees over the Bar
Pull-ups

*12min time cap