P(ush)ull

Competition Class

Strength

GYMNASTICS

Bar Muscle Ups
5.4.3.2.1.2.3.4.5
Rest as needed between sets
*use band or spotter for bigger sets if needed

Kipping/Butterfly C2B
60%, 50%, 40%, 30%, 20%, 50%, 40%, 30%, 20%
Best UB set of C2B Pull-ups (rest 1min b/w efforts)*if 0, or still working on pull-ups, do 7 sets of 5 perfect kip/btrfly pull-ups as high as possible

CONDITIONING
E4M20M
50/40 Cal Assault Bike
*each round is 'for time'

MetCon

CLASS

10min EMOM
odds: 5 Strict Press (from floor)
evens: 5 Strict Pull-ups
(adv: 1 legless rope climb or 1 pegboard ascent)

5 Rounds for Time:
20 Alt DB Hang Clean & Jerk 50/35
20 1-arm OH Lunges 50/35
20 Box Jump Overs 24/20