Deloadin'

Competition Class

Strength

Skills&Drills

GYMNASTICS

A. 3 Rounds for Time:
10m HS Walk
10 OHS 155/105 (axle bar)

B. 1, 2, 3, 4, 5, 4, 3, 2, 1 reps for time:
Ring Muscle Ups
*5min time cap

C. 3 x 5 Strict C2R Pull-ups (w/ false grip)

UPPER STRENGTH
E2M10M
1 Bench Press (work to 1RM)
8 Ring Rows (horizontal + weight)

MetCon

CLASS

E3M15M

2 Front Squats
immediately into
4 Back Squats
@ 70% 1RM Front Squat

Black & Blue
5 Rounds for Time:
10 Power Cleans 135/95
10 Burpees

10min time cap