OPEN-esque

Competition Class

Strength

Skills&Drills

FATIGUED GYMNASTICS

E5M20M (each for time & all out)

5 DBL DB Front Squat 50/35
5 DBL DB Push Press 50/35
2 Rope Climbs
2 x 10m HS Walk

E3M12M
5 TnG Power Clean & Jerk
@ after 4th set, strip to 80%
"AMRAP @ 80% UB
(you can pause OH or in FR - rest anywhere else & you're done) "

MetCon

CLASS

10min Ring Muscle Up Skils & Drills
ADV: E2M10M
1 Ring Swing + 1 Ring Swing Pull-up + 1 MU Transition + 1 MU

20min AMRAP
7/5 Muscle Ups
15, 12, 9, 6, 3 Squat Snatch
100 Double Unders

*Snatch load: Rd1: 95/65, Rd2: 135/95, Rd3: 155/105, Rd4: 185/125, Rd5+: 205/135