Warmup:
3 rounds:
15 air squats
10 light kb swings
5 inch worms
3 wall walks
Strength:
Every 3:00 for 15:00
7 Front Squats
Start around 70%
Gymnastics:
6 Rounds Max Strict Pull-ups/Max Banded Pull-ups
Each time you break
0:30 Candlestick Hold
Competitors:
10:00 Warmup + Work on HSPU
10:00 EMOM
Odd: 5 Power Clean @60% (Add weight if easy)
Even: 3 Strict HSPU + HSPU (Pick number before the start)
*Moving the bar while fatigued is what we are looking for.