Push n Pull

Competition Class

Strength

Skills & Drills

BARBELL GYMNASTICS

A. 3 Rounds for quality
Bike 15/12 Cal (nasal only)
2 Wall Walks
5 Scap Pull-ups + 10 Beat Swings
5 RKBSB. 15 - 12 - 9
UB TnG Clean & Jerks
goal is to go as heavy as possible for each rep range

C. 4 Rounds, each for time
6/4 Bar Muscle Ups
15 C2B Pull-ups (sub T2B if you did C2B work yesterday)
15 HSPU
15 Pull-ups
20m Handstand Walk
*easy bike between rounds to 8/10 recovery

MetCon

Class

E4M12M
5.4.3 DBL DB Strict Press
5 Strict Pull-ups

3 Rounds For time:
6 C2B Pull-ups (Rx+ = 3/2 Ring Muscle Ups)
9 Push Press
9 T2B
9 Push Press
12 Pull-ups
9 Push Press

Rx = 75/55
Rx+ = 115/75