Don't do the math

Competition Class

Strength

SKILLS & DRILLS

GYMNASTICS

A. 3 Rounds for Quality
7 Ring Swings
4 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)

OR

C. 4min AMRAP
3/2 RMU
3 Box Jump Overs 30/24

Rest 3min

D. 4min AMRAP
3/2 Bar Muscle Ups
3 Wall Walks

Rest 3min

E. 4min AMRAP
Max Effort Free Standing HS Hold (4x4' box)

F. 6 Rounds for Quality
3 Strict Dips, AHAP
3 Strict Pull-ups, AHAP

CONDITIONING

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

MetCon

CLASS

E5M15M
6.5.4 Back Squats
*start @ 70%, build
*rest 10s between mini-sets

E3M15M
24 Alt Hang DB Snatch 50/35
24 Walking Lunges