ROOKIE
A.
3 Rounds not for time:
5 Kip swings
5 Roll to Candlestick Pistol
5 Strict Dips
B.
21-15-9
DB Push Press
Mountain Climber Pull Ups (with bands)
INTERMEDIATE
A.
3 Rounds not for time:
5 Kip swings on rings (in false grip)
5 Roll to Candlestick
5 Muscle Up
B.
21-15-9
DB Push Press 40/25kg (2×20/2x15kg)
Mountain Climber Pull Ups
ADVANCED
No class for this level today / Pas de cours pour ce niveau aujourd’hui.
COMPETITOR
A.
Clean and Jerk 1RM
B.
Shoulder Press 1RM
C.
(Muscle up practice)
D.
Max reps Ring dips (x3)
E.
For time:
300 cal Airbike
F.
For time:
300 cal Ski Erg
G.
For time:
300 cal Row
(E,F,G to be completed as a team, 10min cap time for each)
H.
100 sit ups (with as few sets as possible)