Rings & Things

Competition Class

Strength

Skills and Drills

OLYMPIC WEIGHTLIFTING"

A. 5 x 1 - 3s Clean Pull + 1 Hang Clean + 1 2s Pause FS + 1 Jerk
*build to 55% over 5 sets""

B. 1 Clean + 1 Clean & Jerk
55%, 60%, 55%, 60%, , 65%, 70%, 75%, 65%, 70%, 75%"

C. 5min EMOM
1 Clean Pull @ 100%

GYMASTICS SKILL

5 x The Butterfly COMPLEX
"5 Beat Swing to hollow pause (1ft on box)
4 SLOW-MO C2B (1ft on box)
3 'jumping' butterfly C2B (1ft on box)"

4 Giant Sets
3.4.4.3.2 C2B Pull-ups
"*rest as little as needed in giant set,
rest as needed after giant set"

GYMNASTICS STRENGTH

10min EMOM
odds: 5 Strict Press (BB or DBs)
evens: 5 C2R Rows (horizontal & weighted if poss)

MetCon

CLASS

E2M10M
BEG: 5 Ring Rows + 5 Dips
INT: 5 Low Ring Row Muscle Up Transition + 5 Dips
ADV: 5 Ring Muscle Up Transitions + 5 Ring Dips (or a number that you can do UB)

For Time:
100 Wall Balls 20/14
300 Double Unders
50 Pull-ups (Rx+ = 30 Muscle Ups Ring or Bar)
*Partition as you see fit