Break out the Bands

Competition Class

Strength

STRENGTH, SKILLS & DRILLS

GYMNASTICS

3 Rounds
1 Wall Walk
5 Steps L, 5 Steps R
1 Strict Wall Facing HSPU (or negative)

On a 5min clock:
1 Strict HSPU + 1 Kipping HSPU
1 S HSPU + 2 K HSPU
1 S SHPU + 3 K HSPU
*add 1 kipping rep after each rest
*if you miss a kipping HSPU, start back @ 1+1
*if you miss a strict HSPU, get a spotter or go to 1 abmat
*stop if you reach 15 kipping

UPPER STRENGTH

E2M14M
2 Bench Press to block (place blue yoga block on chest, work to heavy double)

5 Rounds: 20m sled pull (feet stay put, hand over hand rope pull) (HAP)
Rest 1min between rounds

5 sets
1 Legless rope climb + 1 rope climb (stay on rope)
5 1/2 Kneeling KB Strict Press (each arm)
Rest 90s

CONDITIONING

5 Rounds
1min Row
1min Assault Bike
1min Single Unders
Rest 1min

MetCon

CLASS

E2M14M
1 Deadlift +
1 seated box jump (ahap)


5 Rounds for time:
10 Push press 115/75 (RX+ = Def HSPU 4/2")
10 T2B