7/13 on a Tuesday

Competition Class

Strength

Skills&Drills

GYMNASTICS
Accumuate 3min in Handstand hold
L3: Free Standing
L2: On band (place band accross 4ft section on rig, kick up, hold)
L1: On wall (wall facing, perfect hollow)

For Time:
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
8min to work to deepest 1 deficit kipping HSPU
then 3x50% best HSPU kipping HSPU set @ 1/2 deficit

UPPER STRENGTH

E2M10M
8 DB Bench Press 70/50
8 BB Bent Over Rows (heavy but perfect)

CONDITIONING TESTING
Row 2km
then 3x500m @ 2km pace
Rest 1min between efforts

MetCon

E5M20M

7 Front Squats immediately into
13 Back Squats
*all sets @ 70% 1RM FS

7min AMRAP
3 Pull ups
6 Push ups
9 Box Jumps 24/20