AMRAPin'

Competition Class

Strength

SKILLS & DRILLS

UPPER STRENGTH

3 Giant Sets
10 DBL DB Bench Press
20 Ring Rows
10 Strict Toes 2 Rings
20 Good Mornings 45/35
Rest as needed between giant sets

GYMNASTICS

3 Rounds
5 Ring Swings (hold something in feet)
4 Banded Transitions
3 Kipping Ring Dips

On a 10min clock:
1 Strict MU + 1 Kipping MU
1 Strict MU + 2 Kipping MU
1 Strict MU + 3 Kipping MU
1 + 4, 1 + 5 and so on
*use low rings & band if needed for strict
*if you miss a strict MU, continue on with kipping
*if you miss a kipping MU, start back @ 1 + 1

BIKE CONDITIONING

E2M12M
30s ALL OUT Assault Bike (no pacing)
90s easy spin recovery

MetCon

CLASS

E2M12M
5 Strict Press @ the following percentages
25, 50, 60, 70, 80, 50*
*the back off set @ 50% is an unbroken max set

Complete 3 Strict Pull-ups after each set

15min AMRAP
10 Burpee Box Jumps 24/20
200m Run