Competitors Class: I’ll be back!

1) Skill/Practice Warm-up
Rx – Muscle-ups
Scaled – C2B or Pull-ups (Chin over bar)

2) EMOM 20
1st – 3 G2OH
2nd – 3 Ring Muscle-ups

*Choose a medium weight for the G2OH

3) “The Terminator”

25 Wall balls

50 DB Snatch

25 Wall balls

50 DB Snatch

100 Burpees

50 DB Snatch

25 Wall balls

50 DB Snatch

25 Wall balls

*Rx – (20/14) Med Ball, (50/35) Dumbbell

4) Row
3 rounds
1000m
2x500m
-Rest 1:00 between reps-
-Rest 2:00 between rounds-
Row 1000m, Rest 1:00, Row 500m, Rest 1:00, Row 500m, Rest 2:00, Repeat for 2 more times

Goal pace: M – 1:50 min/500m
F – 1:55-2:00/500m