Like a Baby Mosquito

Competition Class

Strength

SKILLS&DRILLS

GYMNASTICS

A. 3 x Ring Series
1 Strict L-Sit Muscle Up (use spotter if necessary)
2 Transitions
3 Ring Dips (2/2/2/2 tempo)
5s L-sit in support
1 L-sit Front Roll (or attempt)
1 Slow Negative L-sit MU
1 Back Lever (5sec)
1 Skin the Cat (5 sec)
1 Front Lever (5sec)
3 Strict L-sit chest to ring pull-ups

2 x 1-3 Ring Muscle Ups
1 x Max Effort Unbroken Ring Muscle Ups
4 x 60% of ME UB Ring Muscle UPs
Rest 2min between sets

MetCon

CLASS

HATCH W10D1
Back Squat
4x5 @ 60/65/70/75
Front Squat
4x5 @ 60/65/70/70

5 Rounds for Time:
15 Power Snatch 75/55
15 Push ups

*12min time cap