FAST!

Competition Class

Strength

Skills&Drills

GYMNASTICS

5x30ft HS Walk
*as fast as possible (get a little out of control)
*rest as needed b/w rounds

Ring Series - 2 Rounds
(*stay on rings if possible)
1 Strict Muscle Up (use spotter if necessary)
3 Ring Dips (2/2/2/2 tempo)
1 Front Roll
1 Slow Negative MU
1 Front Lever tuck (5sec)
3 Strict L-sit chest to ring pull-ups
Rest as needed b/w rounds

OLYMPIC WEIGHTLIFTING

E90s
Power Snatch
Start with empty bar add 5/10/20# each round until miss
then....
5min EMOM
1 @ 80% of best

E90s
Hang Clean & Jerk
Start with empty bar add 10/20# each round until miss
then....
5min EMOM
1 @ 80% of best

MetCon

CLASS

E2M10M
3 Speed Bench Press
3 Strict Pull-ups

15min AMRAP
10 Burpee Box Jump 24/20
15 T2B
20 ALT DB Hang Clean & Jerk 50/35