Daren or Kiane?

Competition Class

Strength

GYMNASTICS

5 sets of 6 Kipping HSPU
1 Pegboard Ascent b/w rounds
*technique development - perfect reps ONLY
*scale to skullmat(s) if needed
*scale up to deficit if easy

E90s x 5:
6 Handstand Shrugs
8 Handstand Shoulder Taps
Max Handstand Balance in Time Remaining
*free standing if possible
*wall facing perfect hollow if not

10min EMOM
odds: 30sec max Ring Row
evens: 30sec max Strict HSPU*
*use spotter or scale to pike off box if needed to maintain full ROM

OLYMPIC WEIGHTLIFTING

E90s x 7
1 Hang Clean + Jerk (75-85% across)

75s AMRAP w/ 1min Rest
Squat Clean
Rd1: 225/155, Rd2: 185/125, Rd3: 135/95

MetCon

CLASS

E2M8M
3 TnG Deadlift
3-5 HSPU or 1 Wall Walk

For Time:
75 Wall Balls 20/14
25 Deadlifts 225/155
50 HSPU or DBL DB Push Press 50s/35s
25 Deadlifts 225/155
75 Wall Balls 20/15