Brent Beiber MOTM

Competition Class

Strength

Skills & Drills

GYMNASTICS

A. 3 Rounds, for Quality
5 Scap Pulls
5 Beat Swings
5 Beat Swing Push Backs
5 Ring Rows w/ 2s pause

B. 3 x 2-5 C2B Pull-ups
then .... TEST
ME UB C2B Pull-ups
rest precisely 1min
ME UB C2B Pull-ups
*2 scores = rd 1 reps, rd 2 reps

C. EMOM, Death By
50% of best UB T2B (to a max of 10)
*must be UB
*if less than 5min last week, decrease reps
*if you made it past 10min, add 1 rep to each minute this week

CONDITIONING

D. E3M18M
30s ALL OUT Echo Bike Sprint
2:30 easy recovery spin
*score = total calories

MetCon

Class

Brent Bieber MOTM

12min Muscle Up skill work
beg: EMOM - 1 Low Ring False Grip Ring Row w/ muscle up transition + jumping dip.
int: EMOM - 1 ring muscle up or spotted ring muscle up
adv: death by muscle ups 1, 2, 3, 4, 5 . . . . if miss, start again at 1

7 min AMRAP (meant to be fast)

6 power cleans 135/95
9 pull-ups
12 push-ups

Rest 3 min

7 min AMRAP
3 power cleans 185/125
6 C2B Pull-ups
9 push-ups w/ feet on box 24/20