Devil's Tricycle + Devil's Press

Competition Class

Strength

SKILLS&DRILLS

GYMNASTICS
3 Rounds, for quality:
1 Rope Climb
5 HSPU
20ft HS Walk

For Time:
10 Rope Climbs
*3min time cap

Strict HSPU Test
Max Effort Unbroken Strict HSPU
*stop @ 1min if you get there

HSPU Test
Max Effort Unbroken HSPU
*stop @ 1min if you get there

E2M10M
10 ALT Top Down DB Bench Press*
5 Strict Pull-ups
*start with both DBs at full extension
*bring L down and up, then R down and up
*non-working hand always stays at full extension

MetCon

CLASS

10min EMOM
odds: 3 Front Squats
evens: 6 Back Squats
*@ 60% of 1RM BS

For Time:
30/20 Cal Bike / Row / Ski
21 Devil's Press 50s/35s
20/15 Cal Bike / Row / Ski
15 Devil's Press 50s/35s
15/12 Cal Bike / Row / Ski
9 Devil's Press 50s/35s