Like a Baby Snapping Turtle

Competition Class

Strength

SKILLS&DRILLS

GYMNASTICS

A. 3 x Ring Series
1 + 1 Strict L-Sit Muscle Up (use spotter if necessary)
3 Ring Dips (2/2/2/2 tempo)
5s L-sit in support
1 L-sit Front Roll (or attempt)
1 Slow Negative L-sit MU
1 Back Lever (5sec)
1 Skin the Cat (5 sec)
1 Front Lever (5sec)
3 Strict L-sit chest to ring pull-ups

B. 6min AMRAP
5, 4, 3, 2, 1, 2, 3, 4, 5, 4, 3, 2, 1, 2, 3, 4, 5, 4, 3 . . .
Ring Muscle Ups
*start @ a number that you are comfortable descending from (@ or around 50-60% best UB)
*note total reps in 6min

C. 3 x 3 Russian Dips

D. 3 x 5 Ring Swings (use ankle weights if poss)

MetCon

CLASS

HATCH W8D1
Back Squat
4x5 @ 65/70/75/80
Front Squat
4x5 @ 60/65/65/65

E90s X 5
Run 200m
AMRAP Devil's Press 50s/35s
with remaining time