To the Box

Competition Class

Strength

CanWest Prep

GYMNASTICS
3 Rounds not for time:
1 Strict L-sit MU
1 Strict Muscle Up
3 Tempo Ring Dips (2/2/2/2)
1 Front Roll
1 SLOW negative MU
1 Skin-the-cat
1- 5sec back lever tuck
1-5sec front lever flat tuck hold (extend 1 leg if poss)
3 L-sit pull-ups
7x1 Free Standing HS Hold
3 sets to walk as far as possible on your hands
(rest 90s b/w)

UPPER STRENGTH
E2M14M
2 Bench Press @ 55% + bands
4 pendlay rows with 2sec pause @ chest

5 sets
1 Legless Rope Climb
10 Kipping Ring Dips
Rest 90s

CONDITIONING
8 Rounds
30/25
Rest 1min between efforts
Note total time

MetCon

E2M16M

1 Box Squat

For time:
10 HSPU
20 Pull-ups
30 Burpees
40 Box Jump Overs 24/20
50 Wall Balls 20/14
40 Box Jump Overs 24/20
30 Burpees
20 Pull-ups
10 HSPU