95% = Building Champions

Competition Class

Strength

Skills&Drills

GYMNASTICS

A. 7x1 Strict HSPU
*work to biggest deficit possible

B. 3 Rounds, each for time:
1, 2, 3, 4, 5 Strict HSPU
"Start @ 80% of deficit from A
(you will need to strip plates,
so plan accordingly)"
"1 @ 80%, strip plate, 2 reps, strip plate,
3 reps, ... finish with 5 reps flat on floor"
Rest 3min between rounds

C. 80% best kipping HSPU set (from last week)
rest 1min
60% best kipping HSPU set
Rest 45s
40% best kipping strict HSPU set
Rest 30s
ME UB kipping HSPU

UPPER STRENGTH
E2M10M
5 Bench Press @ 80% 1RM
8 Ring Rows (horizontal + weight)

MetCon

CLASS

E4M24M

2 Front Squats
immediately into
4 Back Squats
@ 95% 1RM FS

7min AMRAP
2, 4, 6, 8, 10, 12 . . .
Devils Press 50s/35s
DBL DB Step Up 24/20, 50s/35s