Skill Development

Metcon (No Measure)

10 EMOM
Even - 15/12 Cal Row
Odd - 30 DU

Weightlifting

Clean (20 EMOM)

0-5:00
3 Muscle Cleans @ 30% - 50%
5:00 - 10:00
5 Power Cleans @ 50% - 70%
10:00 - 15:00
3 Power Cleans @ 70% - 80%
15:00 - 18:00
1 Squat Clean @ 80%+
18:00 - 20:00
Every 30 sec
1 Squat Clean 85%+

Gymnastics

Strict Ring Muscle Ups (6 sets across with 2 - 3 minute rest beween sets)

False Grip Muscle up performed on Rings

Level 1
False Grip Ring Row into Transition
6x10
Level 2
False Grip L-Sit MU
6x6
Level 3
Strict MU

Metcon

Metcon (Time)

For Time:

50 Burpee Box Overs 24"/20"
40 WallBalls 30#/20#
30 T2B
20 SDHP 135#/95#
10m HS Walk

 

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