2min at a time

Competition Class

Strength

Skills&Drills

GYMNASTICS
A. 3 x 8 Kipping HSPU
Rest 90s between sets
B. 3 UB Giant Sets of 3 x
3 Strict HSPU + 3 Kipping HSPU (18r total)
Rest as needed b/w sets
* use 1-2 abmats if needed
C. 5x5 Deadstop Strict HSPU
*go to deficit if easy, use abmats if too hard
*scale up first set / reps from last week
D. Accumulate 3:00 min in free standing HS

MetCon

CLASS

On a 2min clock: 
run 200m, with remaining time: 
AMRAP
1. KBS 72/53
2. Pull-ups (Rx+ = Bar Muscle Ups)
3. STOH 135/95
4. Burpees
5. Box Jumps 36/30
6. Power Cleans 165/115
7. Double Unders
8. Row/Assault Bike (cals) 
Rest 1min between