Teaming Up

Competition Class

Strength

GYMNASTICS

3 Rounds
5 Ring Swings (hold something in feet)
4 Banded Transitions (2 false grip, 2 non-false grip)
3 Jumping MU (w/ false grip) + kipping Ring Dip

STRICT MU
5 Sets of 50% of Strict MU Best - rest 90s-2min b/w efforts
"*If 0, use spotter for 5x2 strict
or go to low rings and use a band like a backpack"

Kipping MU
"60%, 50%, 40%, 30%, 20%, 10%, 50%, 40%, 30%, 20%, 10%
of best kipping set w/ 1min rest between sets"
*beginners, use spotter, aim to get 10-15 MUs

OLYMPIC WEIGHTLIFTING

A) 3 x 3 Position Power Snatch + 10sec OH Squat Hold

B) 6 x 3 Position Snatch - stay between 65-80% 1RM

C) 5 x 3-sec snatch pull to explode @ 100%

MetCon

CLASS

In teams of 2:

10min to find max in the complex
1 Power Clean & 2 Hang Squat Cleans & 3 STOH

For Time:
400m Run (200m ea)
50 T2B
60 Alt DB Snatch 50/35
40 DBL DB Box Step Overs 24/20 50s/35s
60 Alt DB Snatch 50/35
50 T2B
400m Run (200m ea)

During T2B, partner holds handstand on wall
During DB Snatch, partner hangs from pull-up bar

*20min time cap