Press & Hold

Competition Class

Strength

Skills & Drills

GYMNASTICS

A. 2 Rounds, for Quality
15 Cal Bike
10 Ring Rows
7 Beat Swings
7 Beat Swings w/ straight arm push back
then 2 rounds of 3-5 C2B

B. 10min EMOM
30-40% of C2B test reps (ex. if 20 C2B, complete 6-8 C2B each min)
*add 1 rep to first 5 rounds if you were successful last week
*bike with remaining time

C. 10min EMOM
30-50% of Max Distance HS Walk
*choose distance that you can do UB in less than 25s
*add 5-10ft to last week

D. 4 Rounds for Quality
3 Strict Rope Pull-ups w/ touch (*practice touching 'target' in legless RC, alternate hands on top each round)
5 TnG Wall Walks (goal is to go afap)

CONDITIONING

Ski Spinrts
30 - 25 - 20 - 15- 10 Cals
2min easy bike b/w

MetCon

Class

E3M15M
2 DBL DB Strict Press + 10s hold
beg: 3 Beat Swings, 3 beat swing sevens + 1-2 Pull-ups
int: 1-2 pull-ups + 1-2 C2B (or attempts)
adv: 3 Pull-ups + 3 C2B + 3 Pull-ups + 3 C2B (stay on bar for whole complex)

3 Rounds for Time:
40 Alt DB Snatch 50/35
50 Walking Lunges

*12min time cap