Big sets vs small sets

Competition Class

Strength

Skills & Drills

GYMNASTICS

A. 3 Rounds for Quality
7 Ring Swings
4 Ring Dips + 5s Support Hold
5s Bottom of Ring Dip Hold
10 Hollow Rocks, 10 Superman Rocks

B. 3 x 3 Butt Banded Low Ring Transitions w/ feet off the ground

C. E3M12M

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

OR

C. 3 Rounds, each for time
A. 8/5 Ring Muscle Ups
B. 22 Box Jump Overs 24/20
C. 22 Alt DB Snatch 50/35
Rd1: A, B, C
Rd2: B, A, C
Rd3: C, B, A
Rest 3min b/w rounds

D. 5 Rounds for Quality
1 Pegboard
5 DBall over the shoulder 150/100

E. 5 Rounds for Quality
5 Strict Dips, AHAP
5 Strict Pull-ups, AHAP

CONDITIONING

3 Rounds, each for time:
Row 50/40 Calories
Rest 3min b/w rounds

MetCon

Class

E5M15M
6.5.4.3.2 Back Squat
*rest 10s b/w mini sets
*start @ best 20RM from last 6 weeks, build

5min AMRAP
30 DB Alt Hang Clean & Jerk 50/35
30 Sit-ups

Rest 3min

5min AMRAP
10 DB Alt Hang Clean & Jerk 50/35
10 Sit-ups