BARBARA

Competition Class

Strength

Skills&Drills

GYMNASTICS
3 Rounds, each for time:
2x12m (kick down, turn around, right back into it)

Strict HSPU & Bar MU Ladder
On a 20min clock
1.2.3.4.5.6.7.8.9.10......
*Complete 1 SHSPU then 1 BMU, 2&2, etc
*If you miss either, start back at 1 on that mvmt & continue on with the rest

8min to find 1RM
Kipping Deficit HSPU
4 Giant Sets
4 @ 80% of 1RM Deficit
6 @ Lower than above
AMRAP HSPU
(flat or lower than above)

MetCon

Class

BARBARA
5 Rounds, for total working time:
20 Pull-ups
30 Push Ups
40 Sit-ups
50 Air Squats
*rest precisely 3min b/w rounds

35min time cap