If you don’t F around(F stands for Fart) I think you can get the warm up, A, B and C done in an hour. It would be tough but doable. Allowing 90 minutes for A, B, and C  + 60 minutes for class would be better. Some of you already know you can’t do this and some know you can. I’d prioritize the strength work and class if I had to choose. Also part E is for those who have more than 2.5 hours(?) or want to sub it for A, B, and C because they have a real engine bias!

Warm up

10 min emom

11 bf burpees


A) find a 1 rm clean and jerk

B) 3×3 back squat 

All heavy

C) every 3 minutes x 12 minutes

6/4 muscle ups

:30 rest

Max strict chin ups

D) class

E) every 5 minutes for 35 minutes

800 m row


Sunday, October 14th, 2018 at 6:28 pm / Competitive