A little bit of everything

Competition Class

Strength

Skills and Drills

CONDITIONING

Triple 3 .... again, faster
Row 3k
300 Double Unders
Run 3 miles (5k)

GYMNASTICS

Make up a stamina piece you missed from the week

UPPER STRENGTH

7 Giant Sets
2 Bench Press (heavier than 3s from last week)
2 Bent Over Rows (heavier than 3s from last week)
12 GHD Sit-ups
12 GHD Back Extension

MetCon

CLASS

E2M10M
5 Tempo Ring (or deficit) Push Ups 3.0.0.1
5 BB Bent Over Row (heavy)

4 Rounds for Time:
15 Knees to Elbows
20 Alt DB Hang Clean & Jerk 50/35
30 Walking Lunges

*16min time cap