A Little Heavier

Competition Class

Strength

GYMNASTICS

5 sets of 7 Kipping HSPU
1 Pegboard Ascent b/w rounds
*technique development - perfect reps ONLY
*scale to skullmat(s) if needed
*scale up to deficit if easy

E90s x 5:
6 Handstand Shrugs
8 Handstand Shoulder Taps
Max Handstand Balance in Time Remaining
*free standing if possible
*wall facing perfect hollow if not

10min EMOM
odds: 30sec max Ring Row
evens: 30sec max Strict HSPU*
*use spotter or scale to pike off box if needed to maintain full ROM

OLYMPIC WEIGHTLIFTINGE90s x 7
1 High Hang Clean + Jerk (build)

90s AMRAP w/ 1min Rest
Hang Squat Clean
Rd1: 225/155, Rd2: 185/125, Rd3: 135/95

MetCon

CLASS

10min EMOM
odds: 2 Front Squats
evens: 4 Back Squats
All @ 75% 1RM Back Squat

12min AMRAP
2, 4, 6, 8, 10, 12 . . .
Pull-ups
10 Power Snatch 75/55 (after each set of pull-ups)
*Rx+ = Ring Muscle Ups