February 5, 2018

Metcon:

A)

15-12-9-6-3 reps:

Deadlift 70/45

Pull-up

[10 min cap]

*Rest 3 min

B)

12-9-6-3 reps:

Deadlift 102.5/70

Chest to bar pull-up

[8 min cap]

*Rest 3 min

C)

9-6-3 reps:

Deadlift 125/85

Muscle-up

[6 min cap]

Conditioning:

3 Rounds each for time:

3 Sets:

15 Cal Row

15 GHD sit-up

*Rest 1:1 after the 3 sets or back and forth with a partner

*This is 9 total rounds

Competition:

Gymnastics:

EMOM for 10:

1 Legless rope climbs 15’ + 5 burpees

Weightlifting:

5x3 Hang power snatch

*Building

4x2 Hang snatch

*Building

3x1 Snatch pull to knee w/ 2sec pause

*Building