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Competition Class

Strength

Skills&Drills

GYMNASTICS
For Time & Reps:
ME Deadstop Strict HSPU
(pause in headstand for 1
count b/w each rep)

rest 1min

ME UB -1 Strict HSPU
rest 1min
ME UB -1 Strict HSPU

5min AMRAP
5 T2B, 5 HSPU

5 Rounds
10m HS Walk AFAP
Rest as needed between rounds

UPPER STRENGTH
E2M10M
"5 False Grip Strict Pull-ups on
Rings (1 strict MU first if poss - use spotter)
*add weight if poss (db b/w feet)
*if too challenging, go to low
rings w/ band under scaps

5 Dips on Matador
*add weight if poss
*use band if too challenging

5 Super Sets
10m Sled Push (Heavy & Slow)
10m hand over hand sled pull
Rest as needed

CONDITIONING
10 Rounds
25/20 Cal Row (Hard)
1min Row (Easy)

MetCon

20min AMRAP

50 Alt Dumbbell Snatches 53/35
15 Burpee Box Jump Overs 24/20

E2M8M
8 1-leg RDL ea (KB or DB)
15 Sit-ups