Gymnastics Power

On 2mins x 10mins

3-5 Medball weighted ring muscle ups


5 Hip to rings
Gymnastics Skill

On 1min x 12mins

Min 1- 25ft Handstand walk with obstacle
Min 2- 20s Freestanding handstand attempt
CFO Class: Gymnastics Conditioning

On 1min x 12mins:

Min 1- 15/12 Cal Machine
Min 2- 1-2 Legless Rope Climb

We are introducing some Gymnastics Conditioning into the end of this program cycle before our deload next week. Our intentions are to gear up for our next cycle in the new year that will take what we have broken down in our current cycl and merge it into a balanced blended program for a short 4 week testing cycle.
CFO Class: MetCon

For time:
3 rounds of:
5 bar muscle-ups
5 snatches
3 rounds of:
15 deadlifts
15 Burpee over the bar
3 rounds of:
5 Ring muscle-ups
5 cleans

Men: 155 lb.
Women: 105 lb.

Firstly, our pull will be gone after the rope climb conditioning. Hopefully this will allow us to focus and rely on the mechanics of the beat swing and hip efficiency in our gymnastics within the MetCon. Today we have 3 back to back shorter couplets. The intention of small reps here is to work unbroken for the majority of the workout. Depending on the severity of the loading and how challenging that bar muscle up is, strategically, athletes should consider quick singles on the snatches and possibly the cleans as grip will be a major factor. It will be best for athletes to focus on one couplet at a time getting our work done safely, efficiently, boardering unbroken, and on to the next one. This workout is intended to be fast and unbroken.
Interval Conditioning

For max cal output:
90s Row
30s Rest
1min Bike
1min Rest
30s Ski
90s Rest
30s Bike
90s Rest
1min Row
1min Rest
90s Ski
30s Rest
90s Bike
30s Rest
1min Ski
1min Rest
30s Row
Shoulder Accessory

4 x 12 Straight arm BB front raise