BF Benchmark 3: The Other Total

Competition Class

Strength

Skills & Drills

GYMNASTICS

A. 3 Rounds for Quality
3 Rounds, for Quality
-10s Ring Row Hold (at chest)
-10s Ring Dip Hold
-10s Ring Support Hold
-10 Hollow Rocks
-10 Arch Rocks
then 3 x 5 ring swings, 4 low ring transitions (2 slow, 2 fast), 3 ring dips

B. E3M12M
1-7 Ring Muscle Ups (aim for one more rep on the first couple of rounds compared to last week)

OR

B. 6 Rounds, each for time:
1 Legless Rope Climb + 1 Rope Climb
30ft HSW
15 GHD Sit-ups
10 Pistols
Rest 2min b/w sets

E. 6 Rounds for Quality
3 Strict Dips, AHAP
3 Strict Pull-ups, AHAP

CONDITIONING

3 Rounds (nasal breathing only - afap w/o having to mouth breath)
500m Ski
1000m Bike

MetCon

Class

The Other Total
1RM Clean
1RM Bench Press
1RM Overhead Squat