DUBS @ THE TOP!

Competition Class

Strength

Skills&Drills

GYMNASTICS

E30s x 20
1 Muscle Up (with vest or MB b/w feet)

10min EMOM
odds: 20sec HS Hold (wall facing, perfect holllow)
evens: 20sec Hang (from pu bar, perfect hollow)

5 Rounds for Quality
7/5 Bar Muscle Ups
5 Strict HSPU + 8 Kipping HSPU
6 MB Over the Shoulder 150/100

 

 

MetCon

CLASS

10min to find a max in the complex:

1 Clean + 1 Hang Clean + 2 Front Squats + 1 Jerk

For Time:
21 Deadlifts 135/95
18 Hang Power Cleans 135/95
15 STOH 135/95
12 Front Squats 135/95
30 T2B
150 Double Unders
30 T2B
12 Front Squats 135/95
15 STOH 135/95
18 Hang Power Cleans 135/95
21 Deadlifts 135/95

*20min time cap