20s .... sorta

Competition Class

Strength

Skills & Drills

GYMNASTICSA. MOVEMENT PREP
3 Rounds, for Quality
10s Ring Row Hold (at chest)
10s Ring Dip Hold
10s Ring Support Hold
10 Hollow Rocks
10 Arch Rocks
Then… 2 sets of 3 low ring strict RMU
then 2 sets of 5 ring swings, 4 low ring transitions, 3 ring dips

B. TESTING
1.  On a 5min clock: max set of Ring Muscle Ups then AMRAP RMU w/ remaining time
2. 15 Burpee Bar Muscle Ups for time
3. 3 attempts @ max distance handstand walk

C. 3 Rounds, for Quality
6 Matador Dips (scale up or down to make 6 reps challenging)
6 FG Ring-to-Chest Pull-ups (scale up or down to make 6 challenging)

E2M20M
Sprint Row 45s @ 8/7 damper
1:15 easy row w/ remaining time

 

MetCon

Class

E5M15M
6.5.4.3.2 Front Squats
10s top of ring hold
10s bottom of dip hold

15min AMRAP
32/26 Calorie Row / Ski (24/18 Cal Bike)
20 Alternating Lunges
10 T2B