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Tuesday, July 13th 2021

Warm-up
A. General
3 Rounds
30 seconds Row/Bike/Run/Ski @Easy
10 band pull aparts
5 PVC Shoulder Dislocates

B. Mobility
Rotating full squat T spine rotations
60sec

C. Specific
10 Scap pulls + 10 Beat swings
2 progression sets:
1-2 strict pull-ups
2-3 Kipping pull-ups
1-2 Tempo pull-ups

Gymnastics
Metcon (3 Rounds for reps)
3 unbroken sets
2-4 Strict Pull-ups
5-10 Kipping Pull-ups
3-5 Tempo Pull-ups
Rest 3 minutes

Score: Total reps
TC: 10mins

Scaling options
Beginner
3 unbroken sets
2-4 Jumping Pull-ups @2-3 sec down
5-10 Jumping Pull-ups @Fast but controlled
Rest 3 minutes

Intermediate
Same as above but band assisted

COMP
As written

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12minutes
2-4-6-8-10…
Burpee Box Jump @30/24"
OH Squats @95/65

KG: 40/30
Score: Rounds + reps

Scaling options
Beginner
Amrap 12
2-4-6-8-10…
Burpee Box Jump @moderate
OH Squats @very light

Intermediate
Amrap 12
2-4-6-8-10…
Burpee Box Jump @24/20"
OH Squats @65/45

COMP
As written

Extra Accessory
Metcon (Weight)
Bench Supported Row
3 x 12 @As heavy as possible

No rest between arms, rest 60 sec between sets

Hold every rep for 2 sec at top