Like a Baby Pteranodon

Competition Class

Strength

SKILLS&DRILLS

GYMNASTICS

A. 3 x 7 Butterfly C2B
Rest 90s between sets
(sub kipping c2b or chin over bar pull-ups if needed)

B. *Kipping or Butterfly (K/B) Pull-ups + 3 C2B + 3 K/B Pull-ups + 3 C2B + 3 K/B Pull-ups
Repeat for 3 total rounds, rest 2-3 min between rounds
*stay on bar for complex

C. 5 x 4 Strict Tempo Pull-ups (2/2/2/2)

E90s
2 TnG Power Snatch
Start with empty bar add 5/10/20# each round until miss
then....
5min EMOM
1 @ 80% of best

E90s
2 TnG Power Clean & Jerk
Start with empty bar add 10/20# each round until miss
then....
5min EMOM
1 @ 80% of best

MetCon

CLASS

HATCH W8D2
Back Squat
2x5 @ 65/65
3x5 @ 70/70/70
Front Squat
4x5 @ 60%

5 Rounds for Time:
10 HSPU or DBL DB STOH 50s/35s
50 Double Unders

*10min time cap