Slow down

Competition Class

Strength

Skills&Drills

SKILL ACQUISITION

3 sets of:
1 Ring Swing + 1 Ring Swing Pull-up + 1 MU Transtion (no dip) + 1 MU
Rest as needed b/w

GYMNASTICS

3 Giant Sets:
1.2.3.2.1 Ring Muscle Ups
*come off rings between 1/2/3 etc briefly
*rest as needed between giant sets
*use spotter as needed (ex. do 1s on own, use spot for 2s & 3s)

For Time:
5, 10, 15, 25, 30, 35, 30, 25 . .. 5
UB Handstand walk
*start with hands behind line on each set
*must complete distance UB. If miss, start that distance over again.
*10min time cap

UPPER STRENGTH

10min to work to 3RM Strict Press
after each set of bench complete 3 strict pull-ups (add weight if poss)

MetCon

CLASS

E2M10M

3 Tempo Back Squats
3.0.0

5 x 2min AMRAP
1min rest b/w amraps

15 Thrusters 95/65
15 DBL DB Burpee Deadlifts 50s/35s