Strong & Endurancy

Competition Class

Strength

Skills and Drills

GYMNASTICS TESTING

A. 3 Rounds

3 Beat Swings + 2 Beat Swing 7's + 2 Pull-up + 1-3 C2B

Rest as needed between rounds

B.  3 x 3 C2B

Rest as needed between round

C. Max Effort Unbroken C2B Pull-ups

rest precisely 1min and repeat ME UB set of C2B (C1)

*send C & C1 via mobile telephone message, some other message or smoke signal* (*to the west, at 4:47pm EST)

Rest 3-5min

D. Max Effort UB Strict Pull-ups

CONDITIONING

For Time:
25 - 50 - 75 - 100 - 75 - 50 - 25 Cals
Assault Bike
Row

CORE

3 Rounds for Quality

16 High to Low Band Chops (8 Each Side)
12 GHD Back Extensions
12 GHD Sit-ups

 

MetCon

CLASS

10min EMOM
1 Front Squat (build to heavy single)

10 x 1min AMRAP
10 HSPU or DBL DB Push Press 50s/35s,
AMRAP with remaining time
Front Squat 135/95

 

Rest 1min b/w amraps