Round for Round

Competition Class

Strength

Skills & Drills

COMPETITION

A. 9min AMRAP (warmup pace)
10 Pass Throughs
8 False Grip Ring Rows to sternum
5s top of ring dip hold, 5s bottom of ring dip hold
5 Ring Swings, 5 low ring transitions (no false grip, feet on floor)

B. 5 Rounds
1 - 3 Ring Muscle Ups
*use spotter as needed

C. 12min EMOM
min1: 3-6 Strict Chest to Ring Pull-ups (use false grip)
min2: 10s Top of Dip Hold, 10s descent, 10s bottom of dip hold
min3: 3-5 butt banded transitions (lightest band possible, no false grip)

D. E2M10M
6 Ring Push Ups (perfect hollow on toenails) + 5s support hold on rep 5
2 Strict Chin Ups w/ 3s hold + 5s lower (skip chin ups if doing class)

 

E. 3 Rounds
21.15.9 calorie ski sprint
*rest 20s between sprints
*rest 90s between cluster sets

MetCon

Class

15min EMOM
1. 3 Strict Press w/ 10s hold overhead
2. 3 Strict Chin Ups w/ 2s pause and 5s descent
3. 10 High Plank KB Pass Unders

In Teams of 2:10min AMRAP
P1: Double Unders
P2: 1 Round: 5 Pull-ups, 10 Push Ups, 10 Step Ups or RX+ 5 C2B, 5 HSPU, 8 Alt Pistols