The Ghost

Competition Class

Strength

Skills&Drills

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 60 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%+2 of best kipping set w/ 1min rest between sets until you reach 35 MU
*beginners, use spotter, aim to get 10-15 MUs

OLYMPIC WEIGHTLIFTING

A) 3 x 1 2sec Pause @ Knee Clean + Jerk + 2 Press From Split

B) 6 x 2 Clean & Jerk 60/65/70/75/80/70% (not tng)

C) 3 x 3 Romanian Deadlift (heavy)

MetCon

CLASS

12min EMOM

min1: 20m Farmer's Carry (1KB in 'front rack', the other 'suitcase', switch @ 10m)
min2: 20s L-sit (rings, paralettes or boxes)
min3: 10m empty sled sprint (all out)

The Ghost
6 Rounds for Reps
1min Row
1min Double Unders
1min Burpees
Rest 1min