Like a Baby Black Beetle

Competition Class

Strength

Skills and Drills

GYMNASTICS TESTING

3 Rounds
5 Ring Swings
5 Low Ring Transitions
5 Kipping Ring Dips
*rest as needed bw rounds

3 Rounds
1-3 Ring Muscle Ups

A. Max Effort Unbroken Ring Muscle Ups
Rest  precisely 1min
B. Max Effort Unbroken Ring Muscle Ups
*text results to 403.404.1917

3 Rounds
5 Strict False Grip Chest to Ring Pull-ups
5 Strict Ring Dips
Rest 90s between rounds

3 Rounds
10s support hold (top of ring dip)
10s catch hold (bottom of ring dip hold)
Rest 1min between rounds

SKI CONDITIONING

4 Rounds
30s sprint
30s rest
20s sprint
40s rest
1min sprint
2min rest

MetCon

CLASS

HATCH W10D1
Back Squat
4x5 @ 60/65/70/75
Front Squat
4x5 @ 60/65/70/70

E2M16M
Row 250/200m or Bike 800/600m