Ladderup

Competition Class

Strength

Skills & Drills

GYMNASTICS

A. MOVEMENT PREP
3 Rounds, for Quality
10s Ring Row Hold (at chest)
10s Ring Dip Hold
10s Ring Support Hold
10 Hollow Rocks
10 Arch Rocks
Then… 2 sets of 3 low ring strict RMU
then 2 sets of 5 ring swings, 4 low ring transitions, 3 ring dips

B. Cluster Ring Muscle Ups
4 Giant Sets
1.2.2.1
(increase across if easy last week, otherwise add 1 rep to each giant set)
*rest 10s between mini sets. Rest as needed b/w giant sets

C. 5 Rounds, for Quality
3 Strict Matador Dips (AHAP)
3 Strict C2B Pull-ups (AHAP)

E2M20M
Sprint Row 30s @ 8/7 damper
1:30 easy row w/ remaining time

MetCon

Class

E4M12M
5.4.3 Front Squats
*start @ 70% 1RM FS
10s bottom of ring dip hold
10s top of ring dip hold

12min AMRAP
3 Rounds @ each load:
6 Power Cleans 135/95, 155/105, 185/125, 205/135
6 DBL DB Push Press 50s/35s or HSPU

Score = total reps