A Devilish Chipper

Competition Class

Strength

GYMNASTICS

3 Rounds
5 Ring Swings (hold something in feet)
4 Banded Transitions (2 false grip, 2 non-false grip)
3 Jumping MU (w/ false grip) + kipping Ring Dip

STRICT MU
5 Sets of 50% of Strict MU Best - rest 90s-2min b/w efforts
"*If 0, use spotter for 5x2 strict
or go to low rings and use a band like a backpack"

Kipping MU
"60%, 50%, 40%, 30%, 20%, 10%, 50%, 40%, 30%, 20%, 10%
of best kipping set w/ 1min rest between sets"
*beginners, use spotter, aim to get 10-15 MUs

CONDITIONING
E2M12M
30s ALL OUT Assault Bike
90s easy spin

MetCon

CLASS

E2M10M
3 Bench Press
5 Bent Over Rows

For Time:
100 Double Unders
80 RKBS 53/35
60 Box Jump Overs 24/20
40 Pull-ups
20 Devil's Step Overs 50s/35s to 24/20
100 Double Unders

*20min time cap