February 24, 2016: Competition

Complete in Order

Conditioning:

3 Rounds:

9-7-5:
C2B Pullups
HSPU

Rest 3 min

Skill

A) 3 supersets
– 8 scap pullups (stay hollow)
– 8 scap hollow pushups

B) 4 sets
– 4 perfect kips on bar
– 4 perfect PU
– 4 TTB

Strength

A) EMOM x 10 min:
– odd min: 5 Bench Press @ 70%
– even min: 10 Foot Elevated Ring Row

B) EMOM x 5 min: 15 sec max rep deadlifts @ 40% of max + 45 sec rest