Upside is Down

Competition Class

Strength

SKILLS&DRILLS

GYMNASTICS
3 Rounds
3-5 C2B Pull-ups

1 Round
Max Effort Unbroken C2B Pull-ups

3 Rounds
33% of ME UB C2B
Rest as needed

E2M10M
4 Bench Press (5-10# heavier across)
4 BB Bent Over Rows (5-10# heavier across)

OLYMPIC WEIGHTLIFTING
3 Rounds
3 Muscle Cleans
3 Front Squats with hook grip
3 x 1 Push Press + 2 Jerks

E90s
sets 1-4
1 High Hang Clean & Jerk
sets 5-8
1 Hang Clean & Jerk
sets 9-12
1 Clean & Jerk

5min EMOM
1 Pause Clean Pull (2sec @ knee) + 1 Clean Pull @ 85%

MetCon

CLASS

10min EMOM
odds: HSPU or HS Walk Progressions
evens: 5 Tempo Ring Rows (2.2.2.1) (AHAP)

4 Rounds for Time:
15 HSPU or DBL DB Push Press 50s/35s
20 Pull-ups
25 KBS 53/35
30 Walking Lunges

*20min time cap