1min at a time

Competition Class

Strength

GYMNASTICS

4 Rounds
3 Ring Swings + 1 Pull to Hip (rest after pull)
3 Floor Kip Transitions
3 Kipping Ring Dips

E3M15M
1 Strict Muscle Up + 2-5 Kipping Muscle Ups
13 HSPU
13 T2BC.

5 Super Sets
5 Strict HSPU
*go to deficit if easy. Scale w/ skullmats as needed
5 Strict T2B

OLYMPIC WEIGHTLIFTINGA.

4 x 1 Muscle Snatch + 1 Power Snatch + 1 Snatch (reset bw mvmts w/ minimal rest)(building)

B. Snatch
2x3 @ 60%, 2x2 @ 70%, 1x2 @ 80% (sets x reps, not tng)
5x1 @ 83+ (build to heavy single - no more than 2 misses)
then singles @ 75/80/85/80/85 of todays best

C. 5 x 1 Snatch Pull to explode @ 105%

MetCon

CLASS

E3M12M

3 Back Squats + 3 Broad Jumps

3 Rounds
1min at each station, for reps:
DB Snatch 50/35
Burpee Box Jump 24/20
Row (cals)
Rest