4min at a time

Competition Class

Strength

Skills & Drills

GYMNASTICS

A. 3 Rounds for Quality
10 Ring Swings
10s Ring to Chest Ring Row Hold
10s hollow hold
10s superman hold
5s support hold, 5s bottom of dip hold

B. 3 x 3 Butt-Band Low Ring Transitions

C. E3M12M
1-7 Ring Muscle Ups (aim for max set minud 1-2 aka leave something in the tank)
(use spotter to 'reach' on last 2 rounds)

D. TEST
Death by Bar Muscle Ups
*if greater than 10 UB: min1: 2 BMU, min2: 4, min3: 6 . . . .
*if less than 10 UB: min1: 1 BMU, min2: 2, min3: 3 . . . .
*if you don't make it through round 5, complete reps not on the clock up to round 5

E. 3 Rounds for Quality

5 Strict Dips, AHAP
5 Strict C2R Pull-ups, AHAP

CONDITIONING

E3M12M
Sprint 400m

 

MetCon

Class

E4M16M
15 Back Squats
start @ 50% 1RM, build

3 x 4min AMRAP
6 Devil's Press 50s/35s
6 DBL DB Step Overs 50s/35s to 24/20
12 Burpees
12 Box Step Overs 24/20
AMRAP machine calories w/ remaining time

Rest 2min between amraps