3 3s and 3 15s

Competition Class

Strength

Skills & Drills

GYMNASTICS

A. 3 Rounds, for Quality
5 Scap Pulls
5 Beat Swings
5 Beat Swing Push Backs
5 Ring Rows w/ 2s pause

12min EMOM
odds: 2.2 Bar Muscle Ups (if easy, bump reps up 2X to 4.2)
evens: 5 Burpee Box Jump Overs 24/20 (afap w/ most efficient tech possible)

12min EMOM
odds: 5.4 T2B
evens: 5.4 HSPU (if easy, start strict)

3 Rounds
5 Strict C2R Pull-ups (add # if easy)
5 Strict T2B (put MB b/w feet if easy)

CONDITIONING

18min EMOM
40s Ski
40s Row
*increase pace @ 7min & again @ 13min

MetCon

CLASS

E4M12M
12 Back Squats
(based of 1RM: Rd1: 60%, Rd2: 65%, Rd 3: 70%)

3 x 3min AMRAP
15 Burpees
15 Sit-ups
15 KBS 53/35
AMRAP Row/Bike calories with remaining time

Rest 2min