2s & 4s Wrap it up!

Competition Class

Strength

Skills&Drills

GYMNASTICS
For Time & Reps:
ME Pause Strict HSPU
(pause in headstand for 1
count b/w each rep)
rest 1min
ME UB -1 Strict HSPU
rest 1min
ME UB -1 Strict HSPU

5min AMRAP
5 Burpees, 5 T2B, 5 HSPU
3x1min
Wall Facing Lateral HS Walks
w/ feet on wall
Rest 1min between efforts
*if too difficult, 3x1min CONAN
(feet on box in HS pike,
walk around box)

UPPER STRENGTH
E3M9M
3 Tempo DB Bench Press 3.2.0
(3 down, 2 hold, fast up)
Immediately into 3 'clapping' push ups
Rest 60sec
3 Tempo Bent Over Rows 3.2.0
Immediately into 3 straight arm ball slams

CONDITIONING
Row 2min ALL OUT - no pacing
Rest 4min
4 Rounds
30sec all out
easy row 90sec

MetCon

E4M20M

"2 Front Squats immediately
into 4 Back Squats @ 90% 1RM FS"

7min AMRAP
DB Snatches 50/35 (alternating)
*EMOM 7 Box Jumps 24/20