Strendurance

Competition Class

Strength

Skills & Drills

COMPETITIONGYMNASTICS

3 Rounds
30s L-Sit (on Floor) w/ plate locked out overhead
30s Hollow High Plank
10m Backwards Bear Crawl

1-3 sets of HS Walk

HS Walk Test
E3M x 3
Handstand Walk as far as possible

E2M10M
7 Deficit Strict HSPU 3"/2" + 2 Rope Climbs (stay on rope but tap foot on ground after first RC)
*scale to bear or pike off box in order to hit 7 reps
*last round is AMRAP

3 Rounds for Quality

4 Wall Walks
6 rope pull ups (switch top hand after rep 3)
8 Seated DBL DB Strict Press

CONDITIONING
15 x SPRINT 20s, walk 40s

MetCon

CLASS

FULLY EQUIPPED

E3M12M
AMRAP UB Strict Press
AMRAP UB Bent Over Row
Rx = 95/65, Scl = 65/45

3 Rounds for Time:
25 Push Press 75/55
100 Double Unders

KINDA EQUIPPED

E3M12M

AMRAP UB DB Strict Press
AMRAP UB DB Bent Over Row
*if 2 DBs, use both, if one, complete both movements w/ R hand then L hand

3 Rounds for Time:
25 DBL DB Push Press 50/35
100 Double Unders