!! 15 ROUNDS !?!?!!

Competition Class

Strength

Skills & Drills

COMPETITION

GYMNASTICS

3 Rounds
3 Wall Walks
5 Feet Together Pause Goblet Squats
12 Pike Sit alt leg lifts (AHAP)

5 Rounds, each for time:
12 GHD Sit-ups
3 Rope Climbs
12 Pistols

4 Rounds for Quality
3 goblet step ups (butt on heel to start)
5 Strict Dips (Ring or Matador, weighted)
8 Ring Rows w/ 2s hold

CONDITIONING

Row 22min (nasal breathing only)

MetCon

CLASS

E2M14M
1 Push Press
(start @ 65% of 1RM, build to heavy single)

15 Rounds for Time:
1 Clean & Jerk 155/105 (Rx + = 225/145)
3 T2B
7 Wall Balls 20/14