21 & 12

Competition Class

Strength

Skills & Drills

GYMNASTICS

A.
3 Rounds, for Quality
-10s Ring Row Hold (at chest)
-10s Ring Dip Hold
-10s Ring Support Hold
-10 Hollow Rocks
-10 Arch Rocks
then 3 x 5 ring swings, 4 low ring transitions (2 slow, 2 fast), 3 ring dips

B. Death By . . . .
min 1: 1 RMU + 1 Ring Dip
min2: 1 RMU + 2 Ring Dips
min3: 1 RMU + 3 Ring Dips
*continue adding 1 Ring Dip each min until you cannot complete the reps in the given min

C. Death By . . . .
min1: 1 RMU transition (no dip)
min2: 2 RMU transition (no dips)
min3: 3 RMU transition
*continue adding 1 RMU transition each min until you cannot complete UB
*if you miss before min 6, start at 1 again

CONDITIONING

E2M20M
Sprint Row 25s @ 8/7 damper
1:35 easy row w/ remaining time

MetCon

Class

E3M12M
12 Alt Top Down Seated Strict Press
8 2s Pause Ring Row

3 Rounds for Time:
21 Power Cleans 95/65 (Rx+ = 135/95)
12 Burpee Box Jump Overs 24/20

*12min time cap