55s

Competition Class

Strength

Skills & Drills

GYMNASTICS

3 Rounds
3 Wall Walks
5 Feet Together Pause Goblet Squats
12 Pike Sit alt leg lifts (AHAP)

4 Rounds, each for time:
20 GHD Sit-ups
4 Rope Climbs
*legless (or as high as possible) for the first rep
20 Pistols

4 Rounds for Quality
5 goblet step ups (butt on heel to start)
6 Strict Dips (Ring or Matador, weighted)
8 Ring Rows w/ 2s hold

CONDITIONING

Bike 30min (nasal breathing only)

MetCon

Class

For Time:
55 Deadlifts 225/155
Run 800
55 Wall Balls 20/14
Run 800
55 Calorie Row (or 40/30 cal bike)
Run 800
55 Push Press 95/65 (Rx+ = 55 HSPU)
Run 800