Pressin'

Competition Class

Strength

Skills & Drills

GYMNASTICS

A. 3 Rounds for Quality
7 Ring Swings
3 Ring Dips + 5s Support Hold
5s Bottom of Ring Dip Hold
10 Hollow Rocks, 10 Superman Rocks

B. 3 x 3 Butt Banded Low Ring Transitions w/ feet off the ground

C. E3M12M
1-7 Ring Muscle Ups (aim for one more rep on the first couple of rounds compared to last week)

OR

C.
For Time:
7/5 Ring Muscle Ups
100ft HS Walk
7/5 Ring Muscle Ups
100ft HS Walk

D.
3 Rounds
Bar Muscle Up Giant Sets
2.3.3.2.2
under 10s between mini sets
rest 2-3min b/w giant sets

E. 5 Rounds for Quality
5 Strict Dips, AHAP
5 Strict Pull-ups, AHAP

CONDITIONING

3 Rounds
15.25.15 Calorie Row giant sets
Rest 20s between sprints
rest 2min beween giant sets

MetCon

Class

7min amrap
24 Push press 75/55
12 Pull up

5min rest

7min amrap
9 Ring dip / dip
15 KBS

5min rest

7min amrap
15 HR Push Up
9 T2B