HPCs

Competition Class

Strength

Skills and Drills

AEROBIC CONDITIONING

30min AMRAP
Row 15/12 Calories
Bike 15/12 Calories
Run 200mGOAL: 10+ rounds

GYMNASTICS CONDITIONING

4 Rounds
60% of best kipping HSPU
Rest precisely 1:15 between rounds
*if over 25 reps, go to deficit that you can do 12-20 each round

4 Rounds
6 Strict HSPU at biggest deficit possible (or smallest scale)
Rest precisely 1:15 between rounds

CORE CONDITIONING
5 Rounds
3 Tempo Pallof Press Air Squats (3.3.3) L
3 Tempo Pallof Press Air Squats (3.3.3) R
30s GHD Swimmers (15s each direction)
20s GHD Hip/Back Extension Hold

MetCon

CLASS

8min EMOM
odds: 1-3 Bar Muscle Ups
evens: 1 Hang Power Clean

E4M24M
12/9 Cal Row or Bike
3 BMU
9 T2B
5-5-4-4-3-3 Hang Power Cleans
Rd1: 135/95 - Rd2:155/105 - Rd3:165/115 - Rd4:185/125 - Rd5:205/145 - Rd6:225/155

Score = fastest round & slowest round