3 Rounder

Competition Class

Strength

Skills&Drills

GYMNASTICS

10min EMOM
odds: 20sec HS Hold (wall facing, perfect holllow)
evens: 20sec Hang (from pu bar, perfect hollow)

5 Rounds:
5 Strict HSPU + 7 Kipping (work to deficit if poss)
*scale to abmat or 2 for strict, keep kipping to max of 1 abmat if needed

BMU
3 Rounds
1-3 Bar MU
*use band if needed - no chx wing

1 Round
ME UB BMU

3 Rounds
33% of ME UB BMU
Rest as needed

MetCon

CLASS

E2M10M

2 Jerks (from the rack)
5 DBL DB/KB Bent Over Row

3 Rounds for Time:
25 Thrusters 75/55
20 Pull-ups
15 Burpees Over the Bar