Bottom Up

Competition Class

Strength

Skills&Drills

GYMNASTICS
3 Rounds
"5 Ring Swings (hold something
in feet or ankle weights) "
4 Banded Transitions
3 Kipping Ring Dips

4 Giant Sets:
"1 Strict MU
3 Kipping MU
2 Kipping MU
2 Kipping MU"
*come off the rings after each mini-set
*get back on rings AFAP
"*rest as needed
between giant sets"
"*if unsuccessful last week,
repeat last week"

UPPER STRENGTH

10min EMOM
odds: 8 1-Arm DB Bench Press
evens: 5 Chin Ups
*add weight if possible

10min EMOM
odds: 6 Ring Dips
evens: 8 Ring Rows
*add weight if possible

CONDITIONING
For time:
Row 120/90 Calories
"EMOM:
3 Devil's Press 50s/35s"
*first minute no Dev Pr

MetCon

CLASS

E2M10M

3 Bottom Up Front Squats
*work to 3RM

5 x 3min AMRAP
15 OHS 95/65
12 T2B
9 Burpees over the Bar
Rest 1min after each 3min