D . . . . T

Competition Class

Strength

Skills and Drills

GYMNASTICS ENDURANCE

5 Rounds for Quality

60% of best UB set of C2B Pull-ups
Rest as needed between
*if percentage is high, do not exceed 100 reps

5 Rounds for Quality

60% of best UB set of Kipping Ring Dips
Rest as needed between
*do not exceed 75 reps

UPPER STRENGTH

E2M10M
5 Strict C2B Pull-ups
5 Strict Ring Dips
*scale as needed or add weight if easy

E2M10M
5 Bench Press (work to 85%)
5 Bent Over Rows (work to 85%)
*ME UB on last set for each @ or around 85%

MetCon

CLASS

E2M10M
3 TnG Power Cleans + 3 Jerks

DT
5 Rounds for Time:
12 Deadlifts
9 Hang Power Cleans
6 STOH
Rx = 155/105