Pull, Push, Lunge

Competition Class

Strength

Skills&Drills

GYMNASTICS

3 attempts to find max UB strict HSPU
rest as needed between
3 attempts to find max kipping HSPU
(1min time cap each)

UPPER STRENGTH

5 Sets, Rest 90s b/w
5 Tempo DB Bench Press 70/50 (2/2/2/2)
1-7sec C2B Bent Over Row Hold

5 Rounds for time:
1 legless rope climb
50ft HS Walk

CONDITIONING

3 Rounds ALL OUT
60m sled push
*sled + 45#
*no stopping!! 

MetCon

10min EMOM

odds: 5 Pull-ups (kipping practice or strict)
evens: 2 Push Press (from floor)

3 Rounds for Time:
20 Pull-ups
15 Push Press 115/75
20m 1-arm OH Walking Lunge 50/35

15min time cap