Test Time

Competition Class

Strength

Skills & Drills

GYMNASTICS

3 Rounds
3 Inchworms w/ 3s hold w/ arms extended as far as possible
5 Feet Together Pause Goblet Squats
12 Pike Sit alt leg lifts (AHAP)2 - 3 x 4-6 Pistols afap

1min AMRAP
Alt Pistols

3 Rounds for Quality
3 goblet step ups (butt on heel to start)
5 Strict Dips (Ring or Matador, weighted)
8 Ring Rows w/ 2s hold

ENDURANCE

10 Rounds, each for calories
1min SKI
30s rest
Damper @ 3-4

MetCon

Class

On a 20min clock:
0:00 to 15:00
7 x 1 Back Squats (work to a heavy single)

@ 16:00  & 19:00
12 Back Squats @ 60% AFAP

10min AMRAP
5 Pull-ups
10 Push Ups
15 Air Squats