85% ?!?!

Competition Class

Strength

GYMNASTICS

Accumulate 2.5min 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 (if 30+ Strict, go to 2"" deficit for percentage work)
(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)

MetCon

CLASS

10min EMOM
odds: 1 Front Squat
evens: 2 Back Squats
@  85% 1RM Back Squat

10min AMRAP
15 Wall Balls 20/14
15/12 Cal Row / Bike