Friday

Competition Class

Strength

Skills & Drills

COMPETITION

A. 3 Rounds
15/12 Cal Bike
2 Wall Walks
8 Ring Rows
5s top of dip hold
5s bottom of dip hold

B. 5 x 2min Rounds, on 1min rest
15/12 Cal Row Sprint
AMRAP sHSPU w/ remaining time
*once sHSPU sets get below 3, go to kHSPU

C. E2M14M
12 GHD Sit-ups
12 Alt Pistols

MetCon

Class

E2M10M
5 Thrusters (from the floor)
beg: 3 Beat swings + 2 beat swings w/ hip tap + 1 pull-up (or attempt)
int: 2 Pull-ups + 1 C2B + 2 Pull-ups
adv: 1 Pull-over + 2 Pull-Ups + 3 C2B

3 Rounds for Time:
21 DBL DB Thrusters 50s/35s
21 Pull-ups (Rx+ = C2B)
75 Double Unders