Tiger Wins, Lungs Lose

Competition Class

Strength

SKILLS & DRILLS

GYMNASTICS

E30s x 20
1 Muscle Up (with vest or MB b/w feet)

10min EMOM
odds: 20sec HS Hold (wall facing, perfect holllow)
evens: 20sec Hang (from pu bar, perfect hollow)

5 Rounds for Quality
15/12 Assault Bike
6 Strict HSPU + 9 Kipping HSPU
6 MB Over the Shoulder 150/100

OLYMPIC WEIGHTLIFTING

5x 1 Pause Clean (2s @ knee)  + 1 Tall Clean + 1 Front Squat  

E90s x 10
1 High Hang Clean

5min EMOM
2 Clean Pulls @ HHS max

MetCon

CLASS

E2M10M
1 Jerk (rack) +
5 DBL KB or DBL DB Bent Over Row

For Reps:
5min Row (cals)
4min 10m Shuttle Sprints (10m = 1 rep)
3min Assault Bike (cals)
2min Burpee Box Jump Overs 24/20