Oops, here's the extra work

Competition Class

Strength

10min EMOM - 3 RFT:

10min EMOM
evens: 1 Rope Climb (legless if possible)
odds: 2 Wall Walks

3 Rounds For time:
12 Pull-ups
9 Push Press
9 T2B
9 Push Press
6 C2B Pull-ups (Rx+ = 3 Bar Muscle Ups)
9 Push Press
Rx = 75/55
Rx+ = 105/75

SKILLS & DRILLS

3 Rounds
5 Ring Swings
1 Skin the cat
1 Kipping MU
5 sec hold bottom of dip

MUs
E2M10M
3/2 Strict Muscle Ups
then . . .
6 rounds of 25% of best UB kipping MU set
20sec rest b/w rounds (only if you were successful last week)

E2M10M
1 Power Clean + 3 Jerks

 

EXTRA WORK, WORK, WORK, WORK:

EXTRA CONDITIONING

5 Rounds
Max 10m Shuttle Run in 3min
Rest 2min

12min EMOM
12 Bar Facing Burpees

E2M20M
Row 250m @ best 2k pace

EXTRA LOWER BODY STRENGTH

5 Sets
3 Back Squats w/ 5 sec pause @ rock bottom
Rest 2min

E2M10M
6 Alt Front Rack Lunges HAP

E2M10M
3 Deadlifts (control up & down, but not TnG) @ 85%

EXTRA UPPER BODY STRENGTH

10min EMOM
odds: 8 Bench Press @ 65% of 1RM (add # each round)
evens: 5 Tempo Pull-ups (2/2/2/2)

10min EMOM
odds: 5 Tempo Ring Dips (2/2/2/2)
evens: 5 Chest to Ring Pull-ups

10min EMOM
odds: 5 Strict Press
evens: 5 Bent Over Rows (KBs HAP)