Like a Baby Velociraptor

Competition Class

Strength

SKILLS&DRILLS

GYMNASTICS

A. 3 x 5 Kipping HSPU
Rest 90s between sets

B. Tabata HS Push-ups
8 Rounds: 20sec work, 10sec rest

C. 5x5 Strict HSPU
*go to deficit if easy, use ab/skull mats if too hard
*scale up first set / reps from last week

D. Accumulate 1min in free standing HS

UPPER STRENGTH

E2M14M
3 Bench Press @ 55% + bands
5 Bent Over Rows (heavy but perfect)

MetCon

CLASS

HATCH W5D1
Back Squat
1x8 65%
1x6 75%
2x4 85/90%

Front Squat
1x5 70%
1x4 80%
2x3 85/90%

7min AMRAP
KBS 53/35
EMOM 5 T2B