Turkish

Competition Class

Strength

Skills & Drills

COMPETITION

GYMNASTICS

3 Rounds
30s L-Sit (on Floor) w/ plate locked out overhead
30s Hollow High Plank shoulder taps
5 Inchworms w/ push up10 sets of kick to free standing HS

Death by HSW
min1: 5ft, min2: 10ft, min3: 15ft, min4: 20ft . . .
*can break but must complete distance inside minute

3 Rounds
8-12 Bear Position Parallete sHSPU
immediately into AMRAP UB DBL DB Push Press 70s/50s

3 Rounds for Quality
5 Wall Walks
8 Bent Over Rows
8 Seated DBL DB Strict Press

CONDITIONING

4 x 800m Run
Rest 2min between efforts

MetCon

CLASS

FULLY EQUIPPED

10min EMOM
1: Turkish Get-up L
2: Turkish Get-up R

3 Rounds for Time:
4 Alternating Turkish Get Ups 53/35
30 KBS 53/35
Run 400m

KINDA EQUIPPED

10min EMOM
1: Turkish Get-up L
2: Turkish Get-up R

3 Rounds for Time:
4 Alternating Turkish Get Ups 53/35
30 KBS 53/35
Run 400m