Like a baby caterpillar

Competition Class

Strength

CanWest Prep

GYMNASTICS

3 Rounds not for time:

2 Strict MU (use band or spotter)

3 Tempo Ring Dips (2/2/2/2)

1 Front Roll

1 SLOW negative MU

1 Skin-the-cat

1- 5sec back lever tuck

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

10min EMOM

odds: 5 Bench Press (@ 80%)

evens: 5 pendlay rows with 2sec pause @ chest

5 sets

5 Rope Pull-ups with tap

11 kippping Ring Dips

Rest 90s

CONDITIONING

18min EMOM

15/12 Cal Row

15/12 Cal Assault Bike

12 Burpees

MetCon

HATCH W11D1

Back Squat
5 @ 60%
3 @ 70%
2x2 @ 80/90%
2x1 @ 95/103%
Front Squat
4x5 @ 60/70/75/75

For Time:

25 Deadlifts 135/95
10 Burpee C2B Pull-ups
20 Deadlifts 135/95
15 Burpee Pull-ups
15 Deadlifts 135/95
20 Burpees to a 6" target

10min Time Cap