1s & 2s

Competition Class

Strength

GYMNASTICS

Accumuate 2min in Handstand hold
L3: Free Standing
L2: On band (place band across 4ft section on rig, kick up, hold)
L1: On wall (wall facing, perfect hollow)"

Strict HSPU
(stick to rest structure) "
80% best strict HSPU set
rest 1min
60% best strict HSPU set
Rest 45s
40% best strict HSPU set
Rest 30s
ME UB STRICT HSPU

5min to work to deepest 1 deficit kipping HSPU
then 3x33% best HSPU kipping HSPU set @ 1/3 deficit from max
(ex. if you got 30 HSPU in 1min amrap, then do 3 sets of 10 @ 1/3 of best deficit your achieved today)

UPPER STRENGTH
E2M6M
10 DB Bench Press 70/50
10 Pendlay Rows (heavy but perfect)

CONDITIONING TESTING
Row 2km
then 3x500m @ 2km pace
Rest 90s between efforts

 

MetCon

CLASS

10min EMOM
odds: 1 Front Squat
evens: 2 Back Squats
*all squats @ 80% 1RM Back Squat

On a 12min clock:
0-4min
2 Rounds
15 Thrusters 95/65
15 C2B Pull-ups
4-8min
2 Rounds
12 Thrusters 95/65
12 C2B Pull-ups
8-12min
2 Rounds
9 Thrusters 95/65
9 C2B Pull-upsScore = FS/BS load, total working in 12min