Up by 2

Competition Class

Strength

Skills & Drills

COMPETITION

A. 3 Rounds
10 Beat Swings  (prog to pull-ups over rounds)
8 Ring Rows
1 Wall Walk + 20s HS Hold (practice hand control)

B. For Time:
5 - 4 - 3 - 2 - 1 Rope Climbs
after each set of rope climbs, complete:
2 x 10m HS Walk
2 x 10m Sandbag Bearhug Walk 150/100

C. 3 rounds Row Clusters
21.15.9 Calories
Rest 20s between cal sprints
Rest 3min between rounds

MetCon

Class

E3M9M
9 Deadlifts
*work to heavy 9 TnG Deadlifts

12min AMRAP
2, 4, 6, 8, . . .
DBL DB Lunges 50s/35s
Pull-ups (Rx+ = BMU)