BRING THE O2 MASK

Competition Class

Strength

Skills&Drills

GYMNASTICS

10min EMOM
odds: 3 ring swings + 1 ring swing w/ pull to hip
evens: 2 kipping ring dips + 10sec hold @ support on rep 2

For Time:
30 Muscle Ups
*5min time cap

E2M16M
1 Bench Press (work to 1RM)
1 Strict Muscle Up Transition (no dip)

 

MetCon

CLASS

E2M14M

2 Back Squats @ 50-70% 1RM
*2sec pause @ bottom each rep
**explode up!

E3M x 8
75sec AMRAP Calories
Row
Assault Bike
SkiErg
10m Shuttle Sprint