Power Legs then Rubber Legs

Competition Class

Strength

SKILLS&DRILLS

GYMNASTICS CONDITIONING
A. 4 x 4min Rounds w/ 2min Rest b/w
10 Box Step Overs 24/20 @ 50s/35s
15/12 Cal Row
10 Devils Press 50s/35s
AMRAP Bar Muscle Ups with remaining time

B. 5 Rounds
"1 Muscle Up (catching as high as possible)
+ 5 strict Ring Dips"
Rest as needed between rounds

OLYMPIC WEIGHTLIFTING
"A. 5 x 1 Clean Pull + 3 Tall Cleans
(1/4 squat, 1/2 squat, full squat) + 1 Jerk "

B. Power Clean & Jerk
"2x3 @ 60%, 2x2 @ 70%, 1x2 @ 80%
(sets x reps, not tng) "
"5x1 @ 83+ (build to heavy single -
no more than 2 misses) "
then 5 singles @ 80% of today's best

C. 5 x 1 Clean Pull to explode @ 102%

MetCon

CLASS

E2M10M
2 Back Squats @ ~65% + bands
+ 3 Jump Squats to target

2 Rounds for Time:
15 Clusters 95/65 (Rx+ = 135/95)
30 Pull-ups
*12min time cap