Monday Means Business

Competition Class

Strength

Skills&Drills

GYMNASTICS
3 Rounds
5 Ring Swings (hold something in feet)
4 Banded Transitions (2 false grip, 2 non-false grip)
3 Jumping MU (w/ false grip) + kipping Ring Dip
STRICT MU
5 Sets of 60 of Strict MU Best - rest 90s-2min b/w efforts
*If 0, use spotter for 5x2 strict or go to low rings and use a band like a backpack
Kipping MU
60%+1 of best kipping set w/ 1min rest between sets until you reach 35 MU
*beginners, use spotter, aim to get 10-15 MUs

OLYMPIC WEIGHTLIFTING
A) 3 x 3 Position Muscle Snatch + 10sec OH Squat Hold
B) 6 x 3 Position Snatch - stay between 70-85% 1RM
C) 5 x 3-sec snatch pull to explode @ 100%

MetCon

CLASS

E4M20M 
4 Front Squats 
immediately into
8 Back Squats 
*@ 80% 1RM FS

3 Rounds for Time: 
10 Pull-ups
10 Power Snatch 
10 DBL DB Thruster 50s/35s
Rx = 95/65
Rx+ = C2B, 135/95