Strict Up, Strict Down

Competition Class

Strength

Skills and Drills

GYMNASTICS CONDITIONING

FORGING IRON

15min AMRAP
20m Bear Hug Walk 150/100
20m Sled Push 135/90 (on sled)
20m Farmers Carry 105/75 ea
20m Hand over hand Sled pull 135/90 (on sled)"

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)""

5 x 3-5 C2B Pull-ups
(as high as possible if you can't quite get there)"

GYMNASTICS STRENGTH

10min EMOM
odds: 45s Handstand hold (perfect hollow on wall)
evens: 5 C2R Rows (horizontal & weighted if poss)

MetCon

CLASS

E2M10M

5 Strict Press @ 80% 1RM (from floor)
5 Strict Chin Ups

15min AMRAP
30 Push Press 75/55
60 MB Bear Hug Walking Lunge 20/14
*Row / Bike / Ski 12/9 Cals anytime each round