10-1

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

B. E5M20M
3/2 Ring Muscle Ups
30ft HS Walk
2 Rope Climbs
30ft HS Walk

C. E2M8M
9/6 Cal Row
9 C2B Pull-ups

D. 4 Rounds for Quality
3 Rope Pull-up touches (*practice touching 'target' in legless RC, alternate hands on top each round)
4 Wall Walks

CONDITIONING

5 Rounds
15.12.9 Echo Bike Calories
*rest 20s b/w sprints
*3min easy spin after giant set

MetCon

Class

E4M12M
5.4.3 Front Squats
1 TGU each arm

10-9-8-7....2-1 Reps for Time:
T2B
Devil's Press 50s/35s