Jump from your chair

Competition Class

Strength

CanWest Prep

GYMNASTICS
3 Rounds not for time:
1 Strict L-sit MU
1 Strict Muscle Up
3 Tempo Ring Dips (2/2/2/2)
1 Front Roll
1 SLOW negative MU
1 Skin-the-cat
1- 5sec back lever flat tuck (extend 1 leg if poss)
1-5sec front lever flat tuck hold (extend 1 leg if poss)
3 L-sit pull-ups

7x1 Free Standing HS Hold

3 sets to walk as far as possible on your hands
(rest 90s b/w)

UPPER STRENGTH
E2M14M
2 Bench Press @ 55% + 10# + bands
1 pendlay row with 2sec pause @ chest

5 sets
1 Legless rope climb + 1 rope climb (stay on rope)
10 Kipping Ring Dips
Rest 90s

CONDITIONING
4x500m Row
Rest 2min between efforts

MetCon

E2M10M

1 Power Clean +
2 Seated box jumps 

20min AMRAP 
1 round of complex + 1 power clean, 2 + 2, 3 + 3, 4 + 4 . . . 
Complex =
5 T2B
10 Push-ups
15 Air Squat 
Power Clean 155/105
Rx+ = 185/125