pacing

Competition Class

Strength

Skills & Drills

COMPETITION

A. 9min AMRAP (warmup pace)
10 Pass Throughs
8 False Grip Ring Rows to sternum
5s top of ring dip hold, 5s bottom of ring dip hold
5 Ring Swings, 5 low ring transitions (no false grip)

B. 5 Rounds
1 - 3 Ring Muscle Ups
*use spotter as needed

C. 5min AMRAP
Ring Muscle Ups

D. E2M10M
5 Ring Push Ups (perfect hollow on toenails) + 5s support hold on rep 5
2 Strict Chin Ups w/ 3s hold + 5s lower

MetCon

Class

E2M10M
5 Push Press
7 Ring Rows

20min AMRAP
15/12 Machine Calories
12 Alt DB Snatch 50/35
50 Double Unders
12 Alt DB Hang Clean & Jerk 50/35