All you need is a DB (& box)

Competition Class

Strength

Skills and Drills

CONDITIONING

For Time:
Row 10K

GYMNASTICS

Make up a stamina piece you missed from the week

UPPER STRENGTH

7 Giant Sets
2 Banded Bench Press @ 60% + bands
3 Bent Over Rows (heavy DBs)
10 GHD Sit-ups
10 GHD Back Extensions

MetCon

CLASS

10min EMOM
1 Strict Press (building)

For Time:
40 1-DB Alt Step Ups 24/20 @ 50/35
40 Box Jumps 24/20
40 Alt 1-arm DB Hang Clean & Jerk 50/35
40 Box Jumps 24/20
40 Alt 1-Arm Devil's Press 50/35

*20min time cap