Deads!

Competition Class

GYMNASTICS
3 Rounds
5 Beat Swings, 4 Beat Swings with tap, 3 pull-ups, 2 C2B3 Rounds Strict
4 pull ups 3 CTB pull ups 2 bar mu
Rest 2min between rounds
then 3 rounds kipping
4 pull ups 3 CTB pull ups 2 bar mu
*Rest 3min between Strict & Kipping work

LOWER STRENGTH UPPER STRENGTH

5 Sets, Rest 90s b/w
5 Tempo DB Bench Press 70/50 (2/2/2/2)
1-7sec C2B Bent Over Row Hold

3 Rounds for time:
1 L-sit Legless Rope Climb
7 Burpees
60ft HS Walk

CONDITIONING

3 Rounds ALL OUT
60m sled push
*sled + 65#
*no stopping!!

MetCon

E2M10M

2 Deadlifts
30 HS Hold or 10m Handstand Walk

3 Rounds for Time:
5 Deadllifts 275/185
10 Push-ups
15 Pull-ups