CrossFit Total

Competition Class

Strength

GYMNASTICS

A. 4 Rounds
3 Ring Swings + 1 Pull to Hip (rest after pull)
3 Floor Kip Transitions
3 Kipping Ring Dips

B. E3M15M
1 Strict Muscle Up + 2-5 Kipping Muscle Ups
10 HSPU
10 T2B

C. 5 Super Sets
5 Strict HSPU
*go to deficit if easy. Scale w/ skullmats as needed
5 Strict T2B

OLYMPIC WEIGHTLIFTING

A. 4 x 1 Muscle Snatch + 1 Power Snatch + 1 Snatch (reset bw mvmts w/ minimal rest)(building)

B. 1 Snatch
70/75/80/65/75/85/60/70/80

C. 5 x 1 Snatch Pull to explode @ 105%

MetCon

CLASS

CROSSFIT TOTAL
1RM Back Squat
1RM Strict Press
1RM Deadlift