Dead

Competition Class

Strength

GYMNASTICS

Accumulate 2.5min in Handstand hold
L3: Free Standing
L2: On band (place band across 4ft section on rig, kick up, hold)
L1: On wall (wall facing, perfect hollow)"

Strict HSPU (if 30+ Strict, go to 2"" deficit for percentage work)
(stick to rest structure) "
80% best strict HSPU set
rest 1min
60% best strict HSPU set
Rest 45s
40% best strict HSPU set
Rest 30s
ME UB STRICT HSPU

5min to work to deepest 1 deficit kipping HSPU
then 3x33% best HSPU kipping HSPU set @ 1/3 deficit from max
(ex. if you got 30 HSPU in 1min amrap, then do 3 sets of 10 @ 1/3 of best deficit your achieved today)

MetCon

CLASS

10min EMOM
odds: 3 TnG Deadlift
evens: beg: 1 wall walk
int: 10s HS Hold (partner or bands on rig)
adv: 10m HS Walk

3 Rounds for Time:
15 T2B
15 Deadlifts 225/155
15 Pull-ups
15 HSPU or DBL DB Push Press 50s/35s