A Cool 10 Rounds

Competition Class

Strength

GYMNASTICS

3 Rounds

5 Ring Swings (hold something in feet)
4 Banded Transitions (2 false grip, 2 non-false grip)
3 Jumping MU (w/ false grip) + kipping Ring Dip

STRICT MU
5 Sets of 50% of Strict MU Best - rest 90s-2min b/w efforts
"*If 0, use spotter for 5x2 strict
or go to low rings and use a band like a backpack"3 x 1-2 Ring Muscle Ups
rest as needed, then
ME UB Ring Muscle Ups
rest as needed, then
"Complete the same number of ME UB
in as few sets as possible giving consideration
to having to complete a metcon afterward"

OLYMPIC WEIGHTLIFTING

A) 4 x 1 - 2-pause power clean (2s @ knee, 2s @ power) + 1 pause jerk (2sec in dip)

B) 3 Clean & Jerk @ 50/55/60/65
2 @ 60/65/70/75
1 @ 70/75/80/70/75/80/80
(- / +  2.5-5# from last week)

C) 12 x 2 Banded Speed Clean Pulls @ 55% 1RM

MetCon

CLASS

BRADSHAW
10 Rounds for Time:
3 HSPU
6 DL 225/155
12 Pull-ups
24 Double Unders

30min time cap

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.