B. Mobility
Prayer stretch with foam roller
3 x 5-10 breaths while holding the stretch
Time:6:50—>
C. Specific Drills
3-5 Scap pull + hollow (against box)
3-5 Beat swing with towel between feet
3-5 Glide kip (across box)
3-5Jumping Bar muscle up (turn over)
3 x 3-5 Bar muscle ups or Banded or Hip to bar
Score: Total reps
KG: 22.5/15
Score: Time
TC: 22mins
Intermediate
For time
75 Double unders
50 DB Step-ups @1 x 35/25
50 Straight leg sit-ups
50 Alternating DB Snatch @35/25
50 Straight leg sit-ups
75 Double unders
COMP
For time
150 Double unders
50 DB Step-ups @50/35
50 GHD Sit-ups
50 DB Snatch @50/35
50 GHD Sit-ups
150 Double unders
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Beginner
EMOM 6
8-12 Ring rows or Assisted pull-ups
Intermediate
EMOM 6
5-7 Banded Bar muscle ups OR CTB
COMP
5 sets for quality
5 Ring muscle-ups swing with towel between feet
Rest 20 sec
1-3 Ring Muscle-ups
Rest 60 seconds