To the Bar

Competition Class

Strength

Skills&Drills

Barbell Gymnastics
1 Round of DT (12 DL, 9 HPC, 6 STOH)
*must be UB. Beat every set
from last week by 5#. Work to max.

GYMNASTICS
4 Giant Sets of C2B Pull-ups
4.7.5.4
*quick transition b/w reps
*rest as needed b/w sets

MetCon

10min EMOM

odds: 5, 4, 3, 2, 1 Thruster (from floor)
evens: 1 Complex
"Complex = 2 Beat Swings + 2 BS w/ tap +
2 Pull-up (or C2B) + 1 Bar MU"

12min AMRAP
3 Bar Muscle Ups
15 Thrusters 95/65