Max. Strict. PR?

Competition Class

Strength

Skills and Drills

GYMNASTICS

4 Giant Sets
3.4.5.4.3
C2B Pull-ups
*if no C2B (or a bit too hard, either decrease reps by 1-2 each mini-set or go as high as possible for the giant set)
*rest as little as possible between sets inside giant set
*rest as needed after each giant set

UPPER STRENGTH

4 Giant Sets
8 DBL DB Bench Press
8 C2B Chin Ups (use band or low bar as needed)
8 Strict Toes 2 Rings
Rest as needed between giant sets

3 Giant Sets
20 Ring Push-ups
20 Ring Rows
20 Good Mornings 45/35
Rest as needed between giant sets

RUN CONDITIONING

3 Rounds
Run 1200m
Rest 1:2 (ex. if run takes 5, rest 2:30)
Attempt to stay within +/- 5s of first interval

MetCon

CLASS

E2M10M
1 Strict Press
70/80/90/95/100+

20min AMRAP

20 T2B
400m Run or 500/400m Row
10 Clean & Jerk 135/95