Cluster Squattin'

Competition Class

Strength

Skills & Drills

GYMNASTICS

A.
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 3 butt banded transitions, 3 x 3 low ring transitions, 3 x 3 hips to ring swings

B. Death By . . . .
min1: 1 RMU transition (no dip)
min2: 2 RMU transition (no dips)
min3: 3 RMU transition
*continue adding 1 RMU transition each min until you cannot complete UB
*if you miss before min 6, start at 1 again

C. Death By . . . .
min 1: 1 RMU + 1 Ring Dip
min2: 1 RMU + 2 Ring Dips
min3: 1 RMU + 3 Ring Dips
*continue adding 1 Ring Dip each min until you cannot complete the reps in the given min

CONDITIONING

E2M20M
Sprint Row 30s @ 8/7 damper
1:30 easy row w/ remaining time

MetCon

Class

E4M12M
6.5.4 Front Squats
1 TGU each arm
*start FS @ 60% 1RM, build

5 x 3min intervals (followed by 1min rest)
15 Wall Balls 20/14
15 Sit-ups
16 Alt Step Ups 24/20