The 55s

Competition Class

Strength

Skills&Drills

GYMNASTICS
3 Rounds
5 Ring Swings (hold something in feet)
4 Banded Transitions
3 Kipping Ring Dips

4 Giant Sets:
1 Strict MU.
3 Kipping MU.
2 Kipping MU.
1 Kipping MU.
*come off the rings after each mini-set
*get back on rings AFAP
*rest as needed between giant sets

UPPER STRENGTH

10min EMOM
6 1-Arm DB Bench Press
3 Chin Ups
*add weight if possible

10min EMOM
odds: 5 Ring Dips
evens: 8 Ring Rows
*add weight if possible

CONDITIONING
E2M20M
30sec all out row
90sec recovery row

MetCon

E2M10M

5 Back Squats

13min AMRAP
55 KBS 53/35
55 Burpees
56 ALT DB Snatches 50/35
55 Push Press 95/65