A. General
4 min Bike/Row/Ski @easy-mod
B. Mobility
Prayer stretch with foam roller
3 x 5-10 breaths while holding the stretch
Time:6:50—>
https://youtu.be/9LJDGUulS_8
C. Specific Drills
3-5 Scap pull + hollow (against box)
3-5 Beat swing with towel between feet
3-5 Glide kip (across box)
3-5Jumping Bar muscle up (turn over)
3 x 3-5 Bar muscle ups or Banded or Hip to bar
https://youtu.be/iu7CjzonbZE
https://youtu.be/G1wCx50neEY
EMOM 6minutes
5-7 Bar muscle ups
Score: Total reps
Scaling options
Beginner
EMOM 6
8-12 Ring rows or Assisted pull-ups
Intermediate
EMOM 6
5-7 Banded Bar muscle ups OR CTB
COMP
5 sets for quality
5 Ring muscle-ups swing with towel between feet
Rest 20 sec
1-3 Ring Muscle-ups
Rest 60 seconds
For time
150 Double unders
50 DB Step-ups 1×50/35lbs + 24/20″
50 Straight leg sit-ups
50 Alternating DB Snatch 1×50/35lbs
50 Straight leg sit-ups
150 Double unders
KG: 22.5/15
Score: Time
TC: 22mins
Scaling Options
Beginner
For time
150 single unders*
30-50 Box Step-ups
30-50 Straight leg sit-ups
30-50 Alternating DB Snatch @light
30-50 Straight leg sit-ups
150 single unders*
*Attempt a double under every 10-20 reps
Intermediate
For time
75 Double unders
50 DB Step-ups @1 x 35/25
50 Straight leg sit-ups
50 Alternating DB Snatch @35/25
50 Straight leg sit-ups
75 Double unders
COMP
For time
150 Double unders
50 DB Step-ups @50/35
50 GHD Sit-ups
50 DB Snatch @50/35
50 GHD Sit-ups
150 Double unders
Bird dog + row
3 x 10/side
Rest 30-45 seconds between sets
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