30??

Competition Class

Strength

Skills & Drills

GYMNASTICS

A. 3 Rounds, for Quality
5 Scap Pulls
5 Beat Swings
5 Beat Swing Push Backs
5 Ring Rows w/ 2s pause

12min EMOM
odds: 6.6 C2B Pull-ups
evens: 5 Burpee Box Jump all the way overs 24/20

12min EMOM
odds: 7.6 T2B
evens: 7.6 HSPU (if easy, start strict, if still easy, do first 6 @ deficit)

5 Rounds
3 DB Bent Over Row, each (AHAP)
3 Seated Strict Press, each (AHAP)

CONDITIONING

E3M18M
30s ALL OUT Assault Bike Sprint
2:30 easy recovery spin

MetCon

Class

E90s x 7
1 Push Press
*work to 1RM

Rest 5min

For Time:
30 STOH @ 75% 1RM

4min time cap

Rest 5min

7min AMRAP
15 Wall Balls 20/14
15 Sit-ups