WORK : REST : REPEAT

Competition Class

Strength

Skills&Drills

BB & GYMNASTICS

5 Rounds, each for time:
15, 12, 9, 6, 3 Squat Cleans
135/95, 155/105, 185/125, 205/135, 225/145
30m Handstand Walk
Rest 1:1

For Time: 60 C2B Pull-ups

MetCon

CLASS

3min INTERVALS
0-3min
20 Burpee Box Jump Overs 24/20
3-6min
30 DBL DB Snatches 50s/35s
6-9min
150 Double Unders
9-12min
5 Rope Climbs
12-15min
30/20 Cal Assault Bike or Row or Ski
REPEAT