Short Runs

Competition Class

Strength

Skills&Drills

GYMNASTICS

5x30ft HS Walk
*as fast as possible (get a little out of control)

Ring Series - 2 Rounds
(*stay on rings if possible)
1 Strict Muscle Up (use spotter if necessary)
3 Ring Dips (2/2/2/2 tempo)
1 Front Roll
1 Slow Negative MU
1 Front Lever tuck (5sec)
3 Strict L-sit chest to ring pull-ups

OLYMPIC WEIGHTLIFTING

E90s
Power Snatch
Start with empty bar add 5/10/20# each round until miss
then....
5min EMOM
1 @ 80% of best

E90s
Hang Clean & Jerk
Start with empty bar add 10/20# each round until miss
then....
5min EMOM
1 @ 80% of best

MetCon

CLASS

E2M10M
5 Strict Dips +
beg: 1 beat swing + 1 beat swing w/ 1/4 pull + 1 pull-up attempt
int: 1-2 Bar Muscle Ups (opt: spotted)
adv: 2 Pull-ups + 2 C2B + 2 Bar Muscle Ups (can reverse order if needed)

20min AMRAP
Run 200m
5 Bar Muscle Ups (or 12 Pull-ups)
10 Deadlifts 225/155
15 Box Jumps 24/20