Hop Hop

Competition Class

Strength

Skills & Drills

GYMNASTICS

A. 2 Rounds, for Quality
15 Cal Bike
10 Ring Rows
7 Beat Swings
7 Beat Swings w/ straight arm push back
then 2 rounds of 3-5 C2B & 3-5 T2B

B. TEST
1. Max Unbroken C2B
2. Max UB T2B

C. 10min EMOM
30-50% of Max Distance HS Walk
*choose distance that you can do UB in less than 25s

D. 4 Rounds for Quality
3 Rope Pull-up touches (*practice touching 'target' in legless RC, alternate hands on top each round)
4 Wall Walks

CONDITIONING

5 Rounds
18.15.12 Echo Bike Calories
*rest 20s b/w sprints
*3min easy spin after giant set

MetCon

Class

E2M10M
5 DBL DB 'incline' Bench Press
6 Ring Rows w/ 2s pause

5 x 2min AMRAP
20 Box Jump Overs 24/20
20 Alt DB Snatch 50/35

Rest 1min

*pick up where you left off

*score = rounds & reps