Round the bend

Competition Class

Strength

Skills & Drills

GYMNASTICS

3 Rounds
3 Wall Walks
5 Feet Together Pause Goblet Squats
12 Pike Sit alt leg lifts (AHAP)

5 Rounds, each for time:
15 GHD Sit-ups
2.1 Rope Climbs (do not come off the rope b/w first and second RC -- just tap floor w/ 1 foot)
16 Pistols

4 Rounds for Quality
4 goblet step ups (butt on heel to start)
5 Strict Dips (Ring or Matador, weighted)
8 Ring Rows w/ 2s hold

CONDITIONING

Bike 27min (nasal breathing only)

MetCon

Class

E90s x 12
1 Hang Power Snatch

10min AMRAP
60 Burpee Over the Bar
40 Overhead Squats 95/65
20 Power Snatch 95/65

Rx+ = 135/95