It's only 20

Competition Class

Strength

Skills & Drills

GYMNASTICS

A. 3 Rounds for Quality
7 Ring Swings
3 Ring Dips + 5s Support Hold
5s Bottom of Ring Dip Hold
10 Hollow Rocks, 10 Superman Rocks

B. 3 x 3 Butt Banded Low Ring Transitions w/ feet off the ground

C. E3M12M
1-7 Ring Muscle Ups (aim for one more rep on the first couple of rounds compared to last week)

OR

C. For Time:

7/5 Ring Muscle Ups
50 Wall Balls 20/14
7/5 Ring Muscle Ups

D.
3 Rounds
Bar Muscle Up Giant Sets
2.2.3.2.2
under 10s between mini sets
rest 2-3min b/w giant sets

E. 5 Rounds for Quality
5 Strict Dips, AHAP
5 Strict Pull-ups, AHAP

CONDITIONING

3 Rounds
15.20.15 Calorie Row giant sets
Rest 20s between sprints
rest 2min beween giant sets

 

MetCon

Class

E5M15M
20 Back Squats
*start heavier & finish heavier than July 8th
*or start @ 50% back squat, build

6 x 2min AMRAP
Run 200m to start each, then amrap with remaining time
1&4. T2B
2&5. Alt Hang DB Snatch 50/35
3&6. Box Jumps 24/20

Rest 1min b/w round