Like a baby alien

Competition Class

Strength

Skills&Drills

GYMNASTICS
2min AMRAP
Strict C2B Pull-ups
*use a band - seriously
3 Rounds
50%+2 of best ME kipping/btrfly C2B
rest precisely 1min
150/100# DBall Hold
*as long as possible (note time - beat last week)
rest as needed
DBL 53/35 KB FR Hold
*as long as possible (note time - beat last week)

UPPER STRENGTH
10min EMOM
odds: 1 Bench Press (start @ 85%, build)
evens: 5 1-arm bent over row

5 sets
5 Rope Pull-ups
7 kipping Ring Dips
Rest 90s

CONDITIONING
Reverse Tabata Assault Bike
Rest 2min
Tabata Row
Rest 2min
Tabata Shuttle Sprints

MetCon

HATCH W9D1

Back Squat
1x5 @ 60%
1x3 @ 70%
2x2 @ 80/90
1x1 @ 95%
Front Squat
1x5 @ 65%
3x4 @ 75/80/85%

6min AMRAP
15 Deadlifts 135/95
12 Hand-Release Push-ups
9 T2B