MASH(ley Simpson)

Competition Class

Strength

Skills & Drills

GYMNASTICS

A. 3 Rounds for Quality
7 Ring Swings
3 Ring Dips + 5s Support Hold
5s Bottom of Ring Dip Hold
10 Hollow Rocks, 10 Superman Rocks

B. 3 x 3 Low Ring Transitions

C. 6 Rounds
15-30ft HS Walk (add 5ft to last week)
1-5 Ring Muscle Ups (add 1 rep to last week)
2:30 assault bike @ recovery pace

D. 3 Rounds for Quality
5 Wall Walks
5 Strict C2B Pull-ups

CONDITIONINGE2M12M
Sprint 200m

MetCon

CLASS

7min AMRAP
9 Strict Press 95/65 (or RX+ = 5 Strict HSPU)
15/12 Cal Row (9/6 Cal Bike) 

Rest 5min

7min AMRAP
5 Devil's Press 50/35
9 Pull-ups (or Rx+ = 3 Bar Muscle Ups)

Rest 5min

7min AMRAP
25 Push Press 75/55
12 T2B
30 Double Unders