Skills & Drills

Competition Class

Strength

5min AMRAP

*If the following is in your wheelhouse, do class first and then this work after. If you'd need more gymnastics skill/cond, do this first and then jump in on class

Strict HSPU until failure (note reps) + kipping HSPU with remaining time

E30s for 8min
1 kipping pull-up + 1 kipping C2B pull-up + 1 Bar MU
(if you miss, rest the remainder of that 30s and the next 30s and then continue on the 30s)

3 Rounds for Quality (*whichever you choose, gymnastics or class first, do this afterwards please)
15 GHD Sit-ups
15 GHD Back Extensions
30sec Side Plank (each side)