Elizabeth

Competition Class

Strength

Skills&Drills

GYMNASTICS
3 Rounds, each for time:
"2x12m (kick down, turn around,
right back into it) "

Strict HSPU Ladder
On a 10min clock
1.2.3.4.5.6.7.8.9.10......
*Rest as needed between sets
*If you miss, start back at 1

"8min to find 5RM
Kipping Deficit HSPU "
4 Giant Sets
4 @ 5RM Def
6 @ -5RM Def (lower than above)
"AMRAP HSPU
(flat or lower than above) "

UPPER STRENGTH

10min EMOM
odds: 8 1-Arm DB Bench Press
evens: 5 Chin Ups
*add weight if possible

 

MetCon

CLASS

E2M14M

2 Strict Press @ 55-65% 1RM
*focus on speed
*add banded resistance
3 Strict Pull-ups
*add weight if possible

Elizabeth
21 - 15 - 9 reps for time:
Power Cleans 135/95
Ring Dips

10min time cap