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Friday, October 22nd 2021

Warm-up
A. General
30 sec Row
30sec World’s greatest stretch (15sec/side)
30sec Rotating full squat T spine rotations

B. Specific
C1. Shoulder activation
2 sets
5 Hollow banded lat pull downs
5 scap pulls
5 beat swings

B2. B mu skill progression
3 sets
Beginner:
5-7 Beat swings
5-7 Jumping CTB*
*Focus on timing the positions of arch to hollow

Intermediate:
3-5 Glide Kip
3-5 Hip to Bar

Advanced:
3-5 Explosive Arch to Hollow + hip to bar

1-3 Bar muscle ups:
Regular, weighted, jumping

Gymnastics
Metcon (AMRAP – Reps)
Every 2 mins for 10minutes
2-4 Weighted Bar Muscle-ups

Score: Total reps
TC: 10mins

Scaling options
Beginner
Every 2 mins x 5 sets
2-4 Strict pull ups

Intermediate
Every 2 mins x 5 sets
2-4 Jumping Bar mu or Band assisted bar mu

COMP
Every 2 mins x 14mins
2-4 Weighted Bar mu

Metcon
Metcon (Time)
2 rounds
15-12-9-6
DB Thrusters 2×50/35lbs
4-3-2-1
Rope climb

Rest 2mins between rounds

KG: 22.5/15
Score: Time
TC: 18mins

Scaling options
Beginner
2 rounds
15-12-9-6
DB Thruster @2xlight
4-3-2-1
Floor rope climb

Intermediate
2 rounds
15-12-9-6
DB Thruster @2×35/25lbs
1-1-1-1
Rope climb

COMP
15-12-9-6-3
DB Thruster @2×50/35lbs
5-4-3-2-1
Rope climb
Rest 1:1
3-6-9-12-15
DB Thruster @2×50/35lbs
1-2-3-4-5
Rope climb

Extra Accessory
Metcon
Standing Banded T
3 x 20 reps
Hold 5 seconds at peak contraction every 5 rep

Shoulder Health