Like a Baby Emperor Penguin

Competition Class

Strength

Skills and Drills

GYMNASTICS STAMINA

3 Rounds
5 Ring Swings
5 Low Ring Transitions
5 Kipping Ring Dips
*rest as needed bw rounds

4 Rounds
60% of best RMU set

Rest 1:45min between sets

3 Rounds
5 Strict False Grip Chest to Ring Pull-ups
5 Strict Ring Dips
Rest 90s between rounds

3 Rounds
10s support hold (top of ring dip)
10s catch hold (bottom of ring dip hold)
Rest 1min between rounds

BIKE CONDITIONING

0-10min
Bike 100/80 Cals
Rest remaining time
10-14min
Reverse Tabata
8 X 10s work followed by 20s of rest
Rest 3min
17-fin
Bike 100/80 Cals*on 100/80s, no sprint start, just find your pace & stick with it
*on reverse tabata goal 80/60+

MetCon

CLASS

HATCH W12D1
Back Squat
4x5 @ 60/70/75x2
Front Squat
3x5 @ 65/70/75

For Time
40/30 Cal Row
40 Alt DB Hang Clean & Jerk 50/35
40 Alt DB Snatches 50/35
40/30 Cal Row

*10min time cap