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Tuesday, October 26th 2021

Warm-up
A. General
3min Row @easy

B. Mobility
Prone PVC shoulder dislocates
10 reps

C. Specific
3 sets
3-5 Beat swings
3-5 Transition mu

Transition Mu
Beginner:
Intermediate:
Advanced:

Metcon
Metcon (Calories)
5 rounds

3min AMRAP
6 Ring muscle ups
12 Shoulder to OH 135/95 lbs
Max Cal Row in remaining time

1 min rest between amraps

KG: 60/40
Score: Total reps (Cals)
TC: 20 mins

Scaling options
Beginner
5 rounds
3min amrap
6-12 Ring Rows
12 Shoulder to OH @light
Max cal row in remaining time
1 min rest between amraps

Intermediate
5 rounds
3min amrap
6 Box Transition ring muscle ups
12 Shoulder to OH @95/65 lbs
Max cal row in remaining time
1 min rest between amraps

COMP
5 rounds, each for time
3min amrap
10 Ring muscle ups
20 GHD sit-ups
Max cal row in remaining time
1 min Echo Bike active recovery between amraps

Accessory
Metcon
3 sets
10 Ring rows
30 Banded Skull Crushers fast

Score: For quality
TC: 10 mins

Extra Accessory
Metcon (Weight)
Power Endurance
Every 3 mins x 6 sets
10 Cal Ski or Row @RPE 10 + Damper @ 1
2 Thrusters @80% from the rack