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Tuesday, November 23rd 2021

Warm-up
A. General
2min Bike or Row @easy

B. Mobility
Prone PVC shoulder dislocates
10 reps

C. Specific
2 sets
1-3 Skin the cat / Knees to elbows
3-5 Ring beat swings*
3-5 Transition mu**

This specific warm up is a very dedicated skill session today:
*Teach the snap back pull with advanced athletes here.
**Have every athlete touch the rings today, teaching the beginners a strict ring mu with their legs on the floor, progressively getting more challenging to a transition muscle up with feet on the box.

Gymnastics
Metcon (AMRAP – Reps)
EMOM 10minutes
Min 1: 15-20 V-ups
Min 2: 60% Max unbroken Ring muscle ups*

*If your max ring mu is 10 reps, come down @6

Score: Total muscle ups

Scaling options
Beginner
EMOM 10
Min 1: 10-15 Sit-ups
Min 2: 5 Jumping pull-ups@3sec down + 5 Box dips

Intermediate
EMOM 10
Min 1: 15-20 V-ups
Min 2: Max Box supported Ring muscle ups*
*Be consistent here

COMP
EMOM 10
Min 1: 25 GHD sit-ups
Min 2: 30sec Ring muscle ups

Metcon
Metcon (Time)
5 rounds for time
100′ Carry* @Heavy
20/18 Cal Bike/Row/Ski

2min Active rest between each round:
1 Burpee CTB every 20 sec

*Carry: Have fun- Sandbags, "D balls, farmers carries, Front Rack KB Carry, yoke, ect..

Score: Time
TC: 25 mins

Scaling options
Beginner
100′ Front Rack KB Carry @2×24/16 Kg
15/12 Cal Bike/Row/Ski

2min Active rest between each round:
1 Burpee Pull Up every 20 sec
*everyone attempt to get chin over bar, no bands

Intermediate and COMP
As written

Extra Accessory
Metcon (Weight)
Turkish Get-up
Accumulate 30 alternating reps

Goal: OH stability
This is not for time, move with consistency and precision