Going Heavy

Competition Class

Strength

Skills&Drills

GYMNASTICS
3 Rounds
1 Wall Walk
5 Steps L, 5 Steps R
1 Strict Wall Facing HSPU (or negative)
On a 7min clock:
1 Strict HSPU + 1 Kipping HSPU
1 S HSPU + 2 K HSPU
1 S SHPU + 3 K HSPU
*add 1 kipping rep after each rest
*if you miss a kipping HSPU, start back @ 1+1
*if you miss a strict HSPU, get a spotter or go to 1 abmat
*stop if you reach 15 kipping 

UPPER STRENGTH
E2M14M
1 Bench Press + 3 KB Bent Over Rows (5L + 5R)
5 Rounds for time:
1 legless rope climb
50ft HS Walk

CONDITIONING
3 Rounds ALL OUT
60m sled push
*sled + 45#
*no stopping!!
*rest 3min between rounds

MetCon

E2M10M

3 Thrusters (from floor)
3 Strcit Chin-ups

3 RFT 
10 Front Squats 185/125
15 C2B Pull-ups
5 STOH 185/125