8/12/8

Competition Class

Strength

SKILLS & DRILLS

GYMNASTICS

Bar Muscle Up Ladder

10min
1.2.3.4.5.6.7.8.9.10.11.12...
If you miss, start back @ 1

C2B Pull-ups
20/15 cal bike - immediately into
1min AMRAP C2B pull-ups
rest 1min
Repeat x 2

UPPER STRENGTH

10min EMOM
odds: 6 1-Arm DB Bench Press
evens: 3 Chin Ups
*add weight if possible

10min EMOM
odds: 5 Ring Dips
evens: 8 Ring Rows
*add weight if possible

CONDITIONING
Assault Bike
Double Reverse Tabata

MetCon

8min AMRAP

12 Push Ups
12 Hang Power Snatch 95/65

12min to work to
1RM Snatch

8min AMRAP
24 KBS 53/35
12 Box Jumps 24/20