Grab some DBs

Competition Class

Strength

Skills&Drills

GYMNASTICS
3 Rounds
5 Ring Swings (hold something in feet)
4 Banded Transitions
3 Kipping Ring Dips

4 Giant Sets:
1 Strict MU
3 Kipping MU
2 Kipping MU
2 Kipping MU
*come off the rings after each mini-set
*get back on rings AFAP
*rest as needed
between giant sets
*if unsuccessful last week, repeat last week

UPPER STRENGTH

10min EMOM
odds: 8 1-Arm DB Bench Press
evens: 5 Chin Ups
*add weight if possible

10min EMOM
odds: 6 Ring Dips
evens: 8 Ring Rows
*add weight if possible

CONDITIONING
For time:
Row 120/90 Calories
EMOM:
6 Burpees Over the Rower
*start with burpees

MetCon

E2M10M

5 TnG Deadlifts

3 Rounds for Time:
30 DB Lunges 50s/35s
20 DB Power Cleans 50s/35s
10 DB STOH 50s/35s