20 on the clock

Competition Class

Strength

Skills & Drills

COMPETITION

GYMNASTICS

4 Rounds
10 Ring Swings
10s Support aka Top of Ring Dip Hold
10s Bottom of Ring Dip Hold
10 hollow rocks
10 superman rocks

TECH
A. 3 x 3 Low Ring Muscle Up Transitions
B. 3 x 1-3 Ring Muscle Ups

WORK
50% + 1 of best UB RMU
Bike 2min easy
40% + 1 of best UB RMU
Bike 2min easy
30% + 1 of best UB RMU
Bike 2min easy
40% of best UB RMU
Bike 2min easy
50% of best UB RMU

ACCESSORY
3 x the following:
5 Tempo Ring Dips (4.1.1)
4 False Grip Chest to Ring Pull-ups
7 Ring Swings (place something b/w ft)

MetCon

CLASS

FULLY EQUIPPED

E2M10M
6 Alt Front Rack Lunges
3 Kneeling Barbell Roll-outs

20min AMRAP
Row 500/400m or Bike 1500/1200m
100 Walking Lunges
25 Barbell Hang to Overhead 45/35

KINDA EQUIPPED

E2M10M
6 Alt Front Rack Lunges
3 Kneeling Barbell Roll-outs

20min AMRAP
Run 400m
100 Walking Lunges
24 Alt DB Hang Clean & Jerk 50/35