7s on a Tuesday

Competition Class

Strength

CanWest/COMP

GYMNASTICS

TEST

ME UB Strict HSPU

rest as needed

ME UB Kipping HSPU (1min max)

then....

3 x 65% of best strict HSPU set

Rest 90s

then....

3x65% of best kipping HSPU

Rest 90s

UPPER STRENGTH

10min EMOM

odds: 5 Bench Press (80% of 1RM)

evens: 5 Pendlay Rows

10min EMOM

odds: 5 Rope Pull-ups

evens: 5 Ring Dips

CONDITIONING

The Ghost

6 Rounds

1min Row

1min Double Unders

1min Burpees

Rest 1min

MetCon

12min EMOM

odds: 2 Hang Power Snatch
evens: 3 Snatch Pulls

10 Rounds for Time

7 Push Press 95/65
7 Power Snatch 95/65
7 Pull-ups