Keep Moving

Competition Class

Strength

GYMNASTICS

5 sets of 7 Kipping HSPU
1 Pegboard Ascent b/w rounds
*technique development - perfect reps ONLY
*scale to skullmat(s) if needed
*scale up to deficit if easy

E90s x 5:
6 Handstand Shrugs
8 Handstand Shoulder Taps
Max Handstand Balance in Time Remaining
*free standing if possible
*wall facing perfect hollow if not

10min EMOM
odds: 30sec max Ring Row
evens: 30sec max Strict HSPU*
*use spotter or scale to pike off box if needed to maintain full ROM

OLYMPIC WEIGHTLIFTING

E90s x 7
1 Clean + Jerk (build)90s AMRAP w/ 1min Rest
Squat Clean
Rd1: 225/155, Rd2: 185/125, Rd3: 135/95

MetCon

CLASS

25min AMRAP
7 Muscle Ups or 21 Pull-ups
100 Double Unders
15 Devil's Press 50s/35s
20/15 Cal Row / Bike / Ski or 400m Run