100% for 1 . . . for 2

Competition Class

Strength

Skills&Drills

GYMNASTICS

A. 7x1 Strict HSPU
*work to biggest deficit possible

B. 3 Rounds, each for time:
1, 2, 3, 4, 5 Strict HSPU
"Start @ 80% of deficit from A
(you will need to strip plates,
so plan accordingly)"
"1 @ 80%, strip plate, 2 reps, strip plate,
3 reps, ... finish with 5 reps flat on floor"
Rest 3min between rounds

8 Rounds, 20sec work, 10sec rest
Kipping HSPU 6"/4" deficit
*scale to flat or up to 1 abmat

UPPER STRENGTH

E2M10M
3 Bench Press @ 90% 1RM
8 Ring Rows (horizontal + weight)

MetCon

CLASS

E4M24M

2 Front Squats
immediately into
4 Back Squats

8min AMRAP
2, 4, 6, 8, 10 . . .
Power Clean 135/95
STOH 135/95