Yay for Love

Competition Class

Strength

Skills & Drills

COMPETITION

A. 2 Rounds
Row 20/15 Calories
5 Muscle Snatch + 5 OHS + 5s pause on last rep (empty bar)
5 Ring Swings + 4 Low Ring Transitions + 3 Ring Drips

B. 5 Rounds
1-3 Ring Muscle Ups
1-3 Snatch (work up to start weight of C)

C. 5 x 2min Rounds on 1min rest
60% of best UB Ring Muscle Ups + 1
AMRAP Squat Snatch w/ remaining time
Rd1:205/135 Rd2:185/125, Rd3: 155/105, Rd4: 135/95, Rd5: 95/65

D. 3 x 3 Back Squat (82/85/87)

MetCon

Class

On an 11min clock:
E2M10M
3 Front Squats
@ 10min, 1min AMRAP UB Back Squats @ heavy

For Time**:
50 Wall Balls 20/14
50 Alt DB Snatch 50/35
50 Box Jump Overs 24/20

**40s work, 20s rest