High Effort High Skill High Five

Competition Class

Strength

Skills&Drills

FATIGUED GYMNASTICS STRENGTH ENDURANCE

20min AMRAP
Assault Bike (cals) 65rpm or greater
E2M - alternate between
AMRAP UB Strict HSPU
AMRAP UB Strict Pull-ups

10min to work to
heavy single Bench Press

MetCon

CLASS

10min to work through BMU progressions

Advanced
E2M10M
3 Pull-ups + 2 C2B + 1 Bar MU
*add 1 BMU each round if poss

For Time:
21 Devil's Press 50s/35s
12 Bar Muscle Ups
15 Devil's Press 50s/35s
9 Bar Muscle Ups
9 Devil's Press 50s/35s
6 Bar Muscle Ups

*15min time cap