Leggy McLeggerson

Competition Class

Strength

SKILLS & DRILLS

GYMNASTICS

A. 3 Rounds, for Quality
5 Scap Pulls
5 Beat Swings
5 Beat Swing Push Backs
5 Ring Rows w/ 2s pause

12min EMOM
odds: 7.7 C2B Pull-ups
evens: 4 Burpee Box get overs 48/40

12min EMOM
odds: 8.7 T2B
evens: 8.7 HSPU (if easy, start strict, if still easy, do first 6 @ deficit))

6 Rounds
3 BB Bent Over Row, each (AHAP)
3 Seated Strict Press, each (AHAP)

CONDITIONING

E3M18M
35s ALL OUT Assault Bike Sprint
2:25 easy recovery spin

MetCon

CLASS

E3M12M
3 Push Press
*start @ 80%, build
3 Strict Pull-ups (weighted if possible)

5 Rounds for Time:
25/19 Cal Bike or 35/27 Cal Row
7 Thrusters 135/95