Cardio DT

Competition Class

Strength

Skills and Drills

GYMNASTICS SKILL

A. 10 x 1 SOFT kick ups to wall
*goal is to very lightly touch the wall (or just kick to free standing getting as close to the wall as possible w/o touching)

B. 6min EMOM
30s Wall Facing HS Hold (1 foot in balance, other foot on wall, alternating)
https://youtu.be/c_j8SplI3Bc
*scale to pike + 1 leg in balance

C. 5min AMRAP
1. 2. 3. 4. 5. 6. . . . .UB Bar Muscle Ups
*rest as needed between mini sets
*if you miss during a set, start back at 1

D. 7min EMOM
30% of best UB T2B (add 1 to each set from last week)

E. 7 x 1 Strict Ring Muscle Up (add MB between feet if easy) (scale to low rings w/ band if too hard )

F. E2M10M
6 Strict T2B (w/ WB b/w feet if possible)

MetCon

CLASS

Cash in: 10min empty bar hang clean & jerk tech
Cash out: Tabata Handstand Hold

E3M12M
1 Unbroken Round of DT

5 x 2min Rounds, 2min rest b/w
1 Round of DT
AMRAP Burpees over the Bar w/ remaining time