16?

Competition Class

Strength

GYMNASTICS

Bar Muscle Ups
5.4.3.2.1.2.3.4.5
Rest as needed between sets
*use band or spotter for bigger sets if needed

Kipping/Butterfly C2B
60%, 50%, 40%, 30%, 20%, 50%, 40%, 30%, 20%
Best UB set of C2B Pull-ups (rest 1min b/w efforts)*if 0, or still working on pull-ups, do 7 sets of 5 perfect kip/btrfly pull-ups as high as possible

MetCon

CLASS

10min EMOM
odds: 5 Hang Power Cleans (building, HAP)
evens: 5 Tempo Push-ups (2/2/2) (Rx+ = 3 Plyo Push-ups)

15min AMRAP
5 Pull-ups (Rx+ = 3 Bar Muscle Ups)
10 Push press 95/65 (Rx+ = 135/95)
10 Hang Power Cleans 95/65 (Rx+ = 135/95)
16 Step Ups 24/20