4s & 2s

Competition Class

Strength

Skills&Drills

GYMNASTICS

A. 3 x Ring Series
1 Strict L-Sit Muscle Up (use spotter if necessary)
3 Ring Dips (2/2/2/2 tempo)
5s L-sit in support
1 L-sit Front Roll (or attempt)
1 Slow Negative L-sit MU
1 Back Lever (5sec)
1 Skin the Cat (5 sec)
1 Front Lever (5sec)
3 Strict L-sit chest to ring pull-ups

B. 5min AMRAP
1, 2, 3, 4, 5, 6, 1, 2, 3, 4, 5, 6, 1, 2, 3, 4, 5
Ring Muscle Ups
*if you fail before 5, start back @ 1
*note total reps in 5min

 

MetCon

CLASS

10min EMOM

1 Strict Press + 3 Push Press
Pull-up Complex

4min AMRAP
7 STOH 155/105
3 Bar Muscle Ups

Rest 2min

4min AMRAP
7 STOH 135/95
5 C2B Pull-ups

Rest 2min

4min AMRAP
7 STOH 115/75
7 Pull-ups