Volcanic (M)ash

Competition Class

Strength

Skills & Drills

GYMNASTICS

A. 3 Rounds for Quality
10 Ring Swings
10s Ring to Chest Ring Row Hold
10s hollow hold
10s superman hold
5s support hold, 5s bottom of dip hold

B. 3 x 3 Butt-Band Low Ring Transitions

C. E3M12M
1-7 Ring Muscle Ups (aim for max set minud 1-2 aka leave something in the tank)
(use spotter to 'reach' on last 2 rounds)

D.E2M12M
1 Pull-over + 2 BMU.1 BMU
*1 pull-over straight into 2 BMU w/o coming off bar. Come down then complete 1 BMU. Rest remainder of time

E. 3 Rounds for Quality
5 Strict Dips, AHAP
5 Strict C2R Pull-ups, AHAP

CONDITIONING

E6M18M
800m Run

MetCon

Class

3 Rounds For Time:
21 Deadlifts 185/125 (Rx+ = 225/155)
21 DBL DB Push Press 50s/35s (Rx+ = HSPU)
8min time cap

Rest 5min (more if you finished earlier)

9min AMRAP
15 Pull-ups (Rx+ = 9 C2B)
15 KBS 53/35 (Rx+ = 70/53)

Rest 5min

9min AMRAP
21/15 Calorie Row or 15/12 Cal Bike
21 Box Jumps 24/20 (RX+ = 30/24)