35 Last Week, 32 This Week

Competition Class

Strength

Skills&Drills

GYMNASTICS

AMRAP
"ME Deadstop Strict HSPU
(pause in headstand for 1
count b/w each rep) "
rest 1min
ME UB -1 Strict HSPU
rest 1min
ME UB -1 Strict HSPU

5min AMRAP
5 Burpees, 5 T2B, 5 HSPU

3x1min
"Wall Facing Lateral HS Walks
w/ feet on wall"
Rest 1min between efforts
"*if too difficult, 3x1min CONAN
(feet on box in HS pike,
walk around box)"

UPPER STRENGTH

E3M9M
"3 Tempo DB Bench Press 3.2.0
(3 down, 2 hold, fast up)"
Immediately into 3 'clapping' push ups
Rest 60sec
3 Tempo Bent Over Rows 3.2.0
Immediately into 3 straight arm ball slams

CONDITIONING

10 Rounds
30s ROW (ALL OUT)
90 sec slow recovery row (no stopping)

MetCon

32min EMOM

min1: 3 Strict Pull-ups
min2: 5 Burpee Box Jump Overs 24/20
min3: 5 - 10 - 15m Shuttle SPRINT
min4: 10 Russian KBS 72/53