MASH IT UP

Competition Class

Strength

Skills & Drills

GYMNASTICS

UPPER STRENGTH

A. 3 Rounds, for Quality
10s Ring Row Hold (at chest)
10s Ring Dip Hold
10s Ring Support Hold
10 Hollow Rocks
10 Arch Rocks Then

B. 3 x 3 Low Ring MU Transition drill (no false grip, practice sequence of ring pull back, hips to rings, fast pull and sit-up)

C. 2-3 x 1-3 Ring Muscle Ups

TEST
At 0:00
A. Max Effort Unbroken Ring Muscle Ups
At 2:00
15 Burpee Bar Muscle Ups for Time3 Rounds
5-8 Matador Dips
5 Chest to Ring Pull-ups (w/ false grip)

 

MetCon

CLASS

For Time:
29 Back Squats 185/125
Run 1000m

Rest 5min

Run 800m
55 Deadlifts 185/125

Rest 5min

150 Double Unders
150 Sit-ups
*partition as you see fit