Run to rest

Competition Class

Strength

Skills & Drills

GYMNASTICS

3 Rounds
10 Beat Swings
10s Support aka Top of Ring Dip Hold
10s Bottom of Ring Dip Hold
10 hollow rocks
10 superman rocks

TECH
3 x 3 Low Ring Muscle Up Tech

WORK
10min EMOM
20-30% of best UB + 1 rep from last week

ACCESSORY
3 x the following:
5 Tempo Ring Dips (4.1.1)
3 False Grip Chest to Ring Pull-ups
7 Ring Swings (place something b/w ft)

MetCon

Class

E2M10M
12 Deficiit Push-ups +
8-12 DBL DB Bent Over Row

For Time:
21 - 15 - 9 reps for time:
Devil's Press 50s/35s
400m Run b/w rounds