It's Only 50

Competition Class

Strength

Skills and Drills

AEROBIC CONDITIONING

30min AMRAP
Accumlate 150/120 Calories on each
Bike, Row, Ski

GOAL: sub 30:00
*2 options, complete as you did last week, but faster or try another approach

GYMNASTICS CONDITIONING

Accumlate 3min in a handstand
beg: wall, int: band in rig, adv: free-standing

For Time:
30/20 Strict Muscle Ups
Scale as needed so you can complete 5-7 reps UB
(Toe assisted low rings, low rings w/ band assistance, banded rings, spotted, etc)

CORE CONDITIONING
5 Rounds
30s marching while holding palloff press L
30s marching while holding palloff press R
30s GHD Swimmers (15s each direction)
20s GHD Hip/Back Extension Hold

MetCon

CLASS

E3M12M
8 TnG Deadlifts
*start @ approx 60%, build

For Time:
50 Burpee Box Jumps 24/20
EMOM starting @ 0:00
10 Plate GTOH 45/35
10 Air Squats
*each minute begins w/ 10 plate ground to overhead and 10 air squats
*use remaining time to accumulate reps of burpee box jumps

**15min time cap