Pace Yourself

Competition Class

Strength

SKILLS & DRILLS

3 Rounds
3 Wall Walks
5 scap pull-ups + 10 beat swings
30 Jump Rope (singles, doubles, triples)

For Time:
20 T2B
12 Wall Walks
20 GHD Sit-ups
20/15 Cal Bike
Rest 5min & repeat

3 Rounds
Bar Muscle Up Giant Sets
2.3.3.3.2
under 10s between mini sets
rest 2-3min b/w giant sets

4 Rounds for Quality
6 goblet step ups (butt on heel to start)
6 Strict Dips (Matador, weighted)
4 rope pull-up w/ release & tap (mimic legless rope climb beam touch - just lower)

CONDITIONING

Row 4km (nasal breathing only)

MetCon

CLASS

For Time:
150 Double Unders
100 Overhead Squats 45/35
800m Run
60 Hang Power Snatch 45/35
800m Run
100 Wall Balls 20/14
150 Double Unders

*32min time cap