Inverted on a Tuesday

Competition Class

Strength

Skills&Drills

GYMNASTICS
3 Rounds
5 Beat Swings, 4 Beat Swings with tap, 3 pull-ups, 2 C2B

3 Rounds Strict
4 C2B pull ups, 3 pull ups, 2 bar mu
Rest 2min between rounds

then 3 rounds kipping/butterfly
4 C2B pull ups, 3 pull ups, 2 bar mu
*Rest 3min between Strict & Kipping work

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 + 75/55#
*no stopping!!
*rest 3 min b/w rounds

MetCon

10min EMOM

odds) 20s Free Standing HS Hold (use spotter)
evens) 3 Strict Chin Ups (L-sit if possible)

3 Rounds for time:
15 Deadlifts 225/155
15 HSPU or 50s/35s DB/KB Push Press