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Friday, July 16th 2021

Warm-up
A. General
4 min Bike/Row/Ski @easy-mod

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

Gymnastics
Metcon (AMRAP – Reps)
EMOM 6minutes
5-7 Bar muscle ups

Score: Total reps

Scaling options
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

Metcon
Metcon (Time)
For time
150 Double unders
50 DB Step-ups 1×50/35lbs + 24/20"
50 Straight leg sit-ups
50 Alternating DB Snatch 1×50/35lbs
50 Straight leg sit-ups
150 Double unders

KG: 22.5/15
Score: Time
TC: 22mins

Scaling Options
Beginner
For time
150 single unders*
30-50 Box Step-ups
30-50 Straight leg sit-ups
30-50 Alternating DB Snatch @light
30-50 Straight leg sit-ups
150 single unders*
*Attempt a double under every 10-20 reps

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

Extra Accessory
Metcon
Bird dog + row
3 x 10/side
Rest 30-45 seconds between sets