Long. One.

Competition Class

Strength

Skills & Drills

COMPETITION

GYMNASTICS

4 Rounds
10 Ring Swings
10s Support aka Top of Ring Dip Hold
10s Bottom of Ring Dip Hold
10 hollow rocks
10 superman rocks

TECH
A. 3 x 3 Low Ring Muscle Up Transitions
B. 3 x 1-3 Ring Muscle Ups

WORK
50% of best UB RMU
Bike 2min easy
40% of best UB RMU
Bike 2min easy
30% of best UB RMU
Bike 2min easy
40% of best UB RMU
Bike 2min easy
50% of best UB RMU

ACCESSORY
3 x the following:
5 Tempo Ring Dips (4.1.1)
4 False Grip Chest to Ring Pull-ups
7 Ring Swings (place something b/w ft)

CONDITIONING
15 x SPRINT 15s, walk 45s

AGE GROUP QUALIFIERS

16min EMOM
1. 15-30ft HSW
2. 5-7 Puill-ups (flow into C2B on last 2-3reps)
3. 5-7 DBL DB STOH
4. 5-7 T2B

20min Row
E2M
10 Wall Balls 20/14
*work starts on the rower, emom starts on min 2

 

MetCon

Class

10min EMOM
1 Hang Snatch

3 Rounds for time:
800m run
30 Alt DB Snatch 50/35
30 Air Squats
30 Alt DB Hang Clean & Jerk 50/35