POWER!

Competition Class

Strength

Skills and Drills

MACHINE CONDITIONING

24min EMOM
min1: Ski 13/10 Cals
min2: Row 14/11 Cals
min3: Bike 15/12 Cals
min4: Rest

GYMNASTICS

Make up anything you missed from the week

UPPER STRENGTH

6 Giant Sets
Bench Press
5/5/3/3/1/AMRAP
40/50/65/80/90/95/50% (for the above reps)
5 DBL DB Bent Over Row (AHAP)
5 Strict T2B
20s Superman Hold

MetCon

CLASS

E90s x 7
1 Power Clean

5 Rounds For Time:
9 Power Cleans 155/105
21 Wall Balls 20/14
9 C2B Pull-ups

*17min time cap