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Tuesday, June 29th 2021

Warm-up
A. General
EMOM 6mins
1- 60 sec cal Row/Bike/Ski or 200m Run @Easy
2- 25’/25′ Single arm OH Carry + 3-5 scap pulls
3- 20 Seconds/side PNF lat stretch on floor

B. Mobility
Prayer stretch with foam roller
3 x 5-10 breaths while holding the stretch
Time:6:50—>

C. Specific
2 sets
-7 Banded W-Y
-5 beat swings
-7 Ring rows + pause
-5 beat swings
7 V-ups

Gymnastics
Metcon (AMRAP – Reps)
EMOM 8minutes
Odd: 10 TTB
Even: 10 CTB

Score: Total reps

Scaling options
Beginner
EMOM x 8
Odd: 10 V-ups OR sit-ups
Even: 10 Ring rows OR 7 Jumping pull-ups @2-3sec down

Intermediate
EMOM x 8
Odd: 5 TTB OR 10 Toes to eye level
Even: 5 CTB OR 10 Pull-ups*
*Use band assistance if necessary

COMP
3 rounds
10 TTB
Rest 30 seconds
10 Pull-ups
Rest 30 seconds
5 Bar Muscle-ups
Rest 30 seconds

Metcon
Metcon (Time)
For time
100 Sit-ups
10 Wall walks
75 Sit-ups
7 Wall walks
50 Sit-ups
5 Wall walks

Score: Time
TC: 20mins

Scaling options
Beginner
50 Sit-ups
10 Inch worms
35 Sit-ups
7 Inch worms
25 Sit-ups
5 Inch worms

Intermediate
100 Sit-ups
5 Wall walks
75 Sit-ups
3 Wall walks
50 Sit-ups
1 Wall walks

COMP
50 GHD Sit-ups
200′ HS walk
40 GHD Sit-ups
100′ HS walk
30 GHD Sit-ups
50′ HS walk

Extra Accessory
Metcon
Side plank + Knees to elbow
5 x 3/side
Rest as needed between sets

If you do not have access to a swiss ball, use an object to put your hands on to create instability.