Deadly

Competition Class

Strength

Skills & Drills

GYMNASTICS

UPPER STRENGTH

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: 2.1 Bar Muscle Ups (if easy, bump reps up 2X to 4.2)
evens: 5 Burpee Box Jump Overs 24/20 (afap w/ most efficient tech possible)

12min EMOM
odds: 5.3 T2B
evens: 5.3 HSPU (if easy, start strict)3 Rounds
5 Strict C2R Pull-ups
5 Strict T2B

CONDITIONING

Bike 20min (nasal breathing only)

MetCon

Class

On a 15min clock:
5, 4, 3, 2, 1, 1, 1, 1 Deadlift
*the set of 5 should be at around 75% of your previous 1RM, build from there

2min AMRAPs, w/ 1min rest between

1. Run 200m
AMRAP Burpees w/ remaining time

2. Run 200m
AMRAP Double Unders w/ remaining time

3. Run 200m
AMRAP box step overs 24/20 w/ 35s/20s w/ remaining time

Repeat 1, 2 & 3