Like a Baby Tortoise

Competition Class

Strength

Skills and Drills

GYMNASTICS

5 Rounds for Quality

60% + 3 of best UB set of C2B Pull-ups
Rest as needed between
*if reps would exceed 100 based on percentages, go to 30% with weighted vest

5 Rounds for Quality

60% + 3 of best UB set of Kipping Ring Dips
Rest as needed between
*do not exceed 75 reps

UPPER STRENGTH

E2M10M
3 Strict C2B Pull-ups
3 Strict Ring Dips
*scale as needed or add weight if easy
*last set of each is max unbroken

E2M10M
3 Bench Press (work to 90%)
3 Bent Over Rows (work to 90%)
*ME UB on last set for each @ or around 85%
*heavier than last week

RUN CONDITIONING

8 Rounds
Run 200m
Rest 1:1
Attempt to stay within +/- 3s of first interval

MetCon

CLASS

HATCH W3D1
Back Squat
2*8 @ 65/70%
2*6 @ 80/85%
Front Squat
4x5 @ 60/70/75/80%

3 Rounds for Time
25 KBS 53/35
75 Double Unders

10min time cap