Let's Hang

Competition Class

Strength

Skills & Drills

GYMNASTICS

UPPER STRENGTH

A. 5 Giant Sets
6 Russian Dips
AMRAP Push-ups
10 Pendlay Rows
4 Barbell Roll-outs

B. Accumulate 5min in HS

ENDURANCE

E90s x 10
12s ALL OUT Assault Bike Sprint
Spin recovery

MetCon

Class

FULLY EQUIPPED

E4M16M
8 Strict Press (from the floor)
8 Bent Over Rows

17min AMRAP
8 Box Jumps 24/20
12 Alt Hang Power Snatch 50/35
16/12 Cal Bike (21/15 cal row)

KINDA EQUIPPED

E4M16M
8 Strict Press (from the floor)
8 Bent Over Rows

17min AMRAP
8 Box Jumps 24/20
12 Alt Hang Power Snatch 50/35
Run 200m