Rope Climbs, Trips & The Devil's Tricycle

Competition Class

Strength

E2M12M

E2M12M
3 TnG Power Clean & Jerks
*last round - ME UB @ 80% of best set

Freestyle WOD. Break it up however you'd like.
45 reps for time for each of the following:
Push Press 95/65
KBS 53/35
Box Jumps 24/20

(ex. 5Rds of 9 push press, 9 kbs, 9 box jumps or 3Rds of 15 push press, 15 kbs, 15 box jumps)

SKILLS & DRILLS

6min EMOM
L3:
30sec ME C2B Pull-ups (butterfly or kipping)
L2:
20sec ME C2B Pull-ups (butterfly or kipping)
L1:
4 sets of: 10 beat swings + 5 Strict C2B Pull-ups with 3 sec hold at bar (set up bar in squat rack, keep feet on the ground but use them as little as possible)

E3M9M
3 Position Snatch (top down - PERFECT REPS aka stay around 60-70%)

2min AMRAP, 1min rest of each of the following:
Rope Climbs
Triple Unders
Assault Bike (cals) or Row (cals)