Pistol & Press

Competition Class

Strength

Skills & Drills

Quarters Prep

A. 10min EMOM
work to heavy but tech perfect single Front Squat

B. 4 Rounds, not for time
10 GHD situps
2 Rople Climbs
10 Alt Pistols
Rest as needed b/w

C. 10min Row
*EMOM: 5 HARD pulls

COMPETITION PROGRAMMING

GYMNASTICS

3 Rounds
4 Wall Walks
20s Wall Facing Hollow HS Hold
7 Scap Pull-ups + 7 Beat Swings

6min AMRAP
HS Walk Ladder (each must be UB before moving on)
5ft, 10ft, 15ft, 20ft, . . . continue up by 5ft each set. Rest as little as possible b/w.

E2M10M
5 Strict HSPU
*go to deficit or scale as needed
*last round is AMRAP

8min EMOM
odds: 20s wall facing shoulder taps
evens: 12 Ring Rows

MetCon

Class

E2M10M
6 KB Alt Pistols (or box step ups)
6 KB Arnold Press (each)

For Time:
50 Box Jumps 24/20
40 KBS 53/35
30 KB Front Rack Alt Step Ups 53/35 @  24/20
200m Run
10 Burpee Box Jump Overs 24/20