Strong People Rule

Competition Class

Strength

E2M10M

E2M10M
5, 4, 3, 2, 1 Back Squats (COMP = Front Squats)

For time:
10 HSPU (RX+ = Strict)
20 Pull-ups (RX+=10 Bar MU)
30 Goblet Lunges 53/35
40 KBS 53/35
50 Box Jumps 24/20

Extra Fitness (prioritize based on your needs, if gymnastics needs work, do this first)
10min EMOM
odds: 10 kipping HSPU (afap)
evens: 20s C2B Hold (scale to feet on floor and barbell if needed)

E2M10M
3 Jerks from the rack (stay below 80%)

3 Rounds for Quality
15 GHD Sit-ups
15 Good Mornings 45/35
20 Side Plank w/ hip drop (each)