1RM Sandwich with a Couple of Couplets for bread

Competition Class

Strength

Skills&Drills

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

2min AMRAP
Deadstop Strict HSPU
(pause in headstand for 1 count b/w each rep)
rest 1min
2min AMRAP Strict HSPU
rest 1min
2min AMRAP Kipping HSPU
rest 1min
2min AMRAP T2B

UPPER STRENGTH
10min EMOM
5 1/2 Kneeling KB/DB Press
3 Chin Ups
*add weight if possible

10min EMOM
odds: 7 Ring Push-ups
evens: 7 Ring Rows
*add weight if possible

CONDITIONING
Assault Bike
Reverse Tabata

MetCon

7min AMRAP

15 Thrusters 95/65
15 Burpees over the bar
Rest 3min
7min to find 1RM Clean
Rest 3min
7min AMRAP
15 KBS 53/35
15 Wall Balls 20/14

*Score = Rounds & Reps,
Clean Load, Rounds & Reps