Long One

Competition Class

Strength

SKILLS&DRILLS

GYMNASTICS
10min EMOM
odds: 20sec HS Hold (wall facing, perfect holllow)
evens: 20sec Hang (from pu bar, perfect hollow)

5 Rounds:
5 Strict HSPU + 7 Kipping (work to deficit if poss)
*scale to abmat + 15# plate or skullmats for strict

Bar Muscle Up Test
3 Rounds
1-3 Bar MU
*use band if needed - no chx wing

1 Round
Max Effort Unbroken Bar Muscle Ups

3 Rounds
33% of ME UB BMU
Rest as needed

MetCon

CLASS

40min AMRAP
Run 800m
3 Rope Climbs
12 Box Jumps 30/24 (Rx+ = 36/30)