DeadMash

Competition Class

Strength

Skills & Drills

GYMNASTICS

A. 3 Rounds for Quality
7 Ring Swings
3 Ring Dips + 5s Support Hold
5s Bottom of Ring Dip Hold
10 Hollow Rocks, 10 Superman Rocks

B. 3 x 3 Butt Banded Low Ring Transitions w/ feet off the ground

C. E3M12M
1-7 Ring Muscle Ups (aim for one more rep on the first couple of rounds compared to last week)D.
3 Rounds
Bar Muscle Up Giant Sets
1.2.3.2.1
under 10s between mini sets
rest 2-3min b/w giant sets

E. 3 Rounds for Quality
7 Strict Dips, AHAP
7 Strict Pull-ups, AHAP

CONDITIONING

3 Rounds
15.20.10 Calorie Row giant sets
Rest 20s between sprints
rest 2min beween giant sets

MetCon

Class

6min AMRAP
1, 2, 3, 4, 5, 6, 7 ... Deadlifts 225/155 (Rx+ = 315/205)
9 T2B
30 Double Unders

Rest 5min

6min  AMRAP
20 Alt DB Hang Power Snatch 50/35 (Rx+ = 70/50)
12 Step Ups 50/35 to 24/20

Rest 5min

6min AMRAP
2, 4, 6, 8, 10, 12 . . .
DBL DB Deadlifts 50s/35s
DBL DB Step Overs 50s/35s to 24/20