Pyramid

Competition Class

Strength

Skills & Drills

GYMNASTICS

3 Rounds
2 Wall Walks
5 Scap Pull-ups + 7 Beat Swings
5 2s hold ring rows

Light Fran
21 - 15 - 9 reps for time
Thrusters 75/55
Pull-ups

CONDITIONING

25 - 50 - 75 - 100 Calories
Row
Bike
*complete 25 calories on the rower, then bike for 25, 50 row, 50 bike . . .

MetCon

Class

E2M12M
2 DBL DB Strict Press
*last set is UB AMRAP @ 90% of today's best
2 Chin Ups

For Time:
10 HSPU
20 Pull-ups
30 1-arm OH Lunges 53/35
40 KBS 53/35
50 Box Jumps 24/20
40 KBS 53/35
30 1-arm OH Lunges 53/35
20 Pull-ups
10 HSPU