Pace Yourself

Competition Class

Strength

Skills&Drills

GYMNASTICS

A. 3 x Ring Series
1 Strict L-Sit Muscle Up (use spotter if necessary)
3 Ring Dips (2/2/2/2 tempo)
1 Front Roll (or attempt)
1 Slow Negative MU
1 Back Lever Flat w/ 1 leg extended (5sec)
1 Skin the Cat (5 sec)
1 Front Lever w/ 1 leg extended (5sec)
3 Strict L-sit chest to ring pull-ups

B. MUSCLE UP EMOM
20% of Total Reps from 5min AMRAP
*until failure or 30+ reps are accumulated
*if failure under 4min, take a minute off, decrease reps by 1 and continue
Ex. If 30 in 5min AMRAP then 6 EMOM until failure

MetCon

CLASS

33min AMRAP

9 Squat Cleans 135/95
12 Burpee Box Jump Overs 24/20
15 Pull-ups
400m Run