We are Farmers. Duh duh duh duh duh duh duh.

Competition Class

Strength

GYMNASTICS

3 Rounds for Quality
5 C2B Box Drill (butterfly or Kipping)
*stand on box, go through ROM in slow motion, use legs to help

1 Strict Pull-up + 1 Pull Through to 2-3 C2B pull-ups

C2B Pull-ups
Using best Max UB set

10 Sets - 60%, 50%, 40%, 30%, 20%, 60%, 50%, 40% 30%, 20%
*If above 30, work off 30 anyway this week

HS Walk Flight Simulator
5ft, 10ft, 15ft, 20ft,... 50ft, 45ft, ...5ft
Each section must be UB
Rest as needed b/w sections
10min time cap

BARBELL GYMNASTICS

10min to find:
5RM TnG Power Clean & Jerk

 

MetCon

CLASS

 E2M10M
3 Bench Press
5 Bent Over Rows

15min AMRAP

P1: 200m Farmer's Carry 50s/35s
P2: AMRAP Rounds of Cindy
Once Farmer's Carry is complete, P1 picks up where P2 left off and then P2 goes to Farmer's Carry
Cindy = 5 pull-ups, 10 push-ups, 15 squats