Plyos!

Competition Class

Strength

GYMNASTICS CONDITIONING

E3M15M

12 C2B Pull-ups
12 Alt Pistols 35/25
2x12m HS Walk

B. On a 7min clock
3, 6, 9, 12, 15, 18, 21, 24sec . . .
Free Standing HS Ladder
*scale to partner hold, band or wall as needed
*beat last week w/ time or progression

C. 3 Rounds, each AFAP
5, 4, 3, 2, 1 Strict Pull-ups
Rest as needed between rounds
*come down between 5, 4, etc. but rest as little as needed
*scale to 4,3,2,1,1 or 3,2,1,1,1 depending on ability

MetCon

CLASS

E2M12M
2 Bench Press @ 60% + bands
+ 3 Plyo Push Ups

12min AMRAP
9 Pull-ups (RX+ = 3 RMU or 9 C2B)
9 Squat Cleans 115/75 (Rx+ = 155/105)
30 Double Unders