Grab A Buddy

Competition Class

Strength

SKILLS & DRILLS

On a 10min clock:

1.2.3.4.5.6. ....
Strict Ring Dips
Begin each round of ring dips with 1 strict muscle up
If you miss a STRICT MU, go to kipping MU - keep dips strict
If you miss a dip, start back at 1
If 0 ring muscle ups, use low rings w/ band

10min AMRAP
2 Rope Climbs
10m HS Walk
10 Single DB Hang Clean & Jerk 70/50 (5L/5R)
10 T2B

MetCon

CLASS

10min to work to a max in the Complex:
3 Deadlifts + 3 Hang Power Cleans

 

In Teams of 2:
20min AMRAP
24 Deadlifts 155/105
18 Hang Power Cleans 155/105
12 STOH 155/105
18 Pull-ups or 6 Bar Muscle Ups