Going UB

Competition Class

Strength

Skills and Drills

GYMNASTICS CONDITIONING

3 Giant Sets:
2.3.4.2.2 Ring Muscle Ups
*come off rings between 1/2/3 etc briefly
*rest as needed between giant sets
*if easy, add vest 20/14

OLYMPIC WEIGHTLIFTING

A. 5 Rounds of the complex
1 Muscle Snatch + 1 TnG Power Snatch + 1 TnG Snatch

B. Gwendly
9 - 7 - 5 reps for load
TnG Squat Snatch
Rest as needed between loads
*aim for heaviest load you can do for each rep range

MetCon

CLASS

E5M20M
15 Unbroken Thrusters (as heavy as possible)
15 Pull-ups

10min AMRAP
15 KBS 53/35
200m Run