Grab a Ball & a Rope. Oh, and your lungs.

Competition Class

Strength

Skills&Drills

GYMNASTICS

Accumuate 3min in Handstand hold
L3: Free Standing (in a 3x3ft box)
"L2: On band (place band accross 4ft
section on rig, kick up, hold) "
L1: On wall (wall facing, perfect hollow)

For Time & Reps:
80% best strict HSPU set + 1
rest 1min
60% best strict HSPU set + 1
Rest 45s
40% best strict HSPU set + 1
Rest 30s
ME UB STRICT HSPU (beat last week!)
8min to work to deepest 1 deficit kipping HSPU
then 3x50%+1 best HSPU kipping HSPU set @ 1/2 deficit

UPPER STRENGTH

E2M10M
10 DB Bench Press 70/50
10 BB Bent Over Rows (heavy but perfect)

CONDITIONING
6x500m @ 2km pace from last week
Rest 1min between efforts

MetCon

5 Rounds for Time:

30 MB Sit-ups 20/14
40 MB Bear Hug Walking Lunges 20/14
70 Double Unders
*25min time cap

E2M8M
odds: 10 Alternating Top Down Seated Dumbbell Press (HAP)
evens: 6L/6R Sled Row (HAP)