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Tuesday, June 15th 2021

Warm-up
A. General
3min Bike, row, ski, or run
*every min complete 3-5 burpees

B. Mobility
Prone PVC press
10-15 repetitions

C. Specific
5 Banded wall-slides, slow and controlled
3 wall walks
10 HS hold scap push, facing wall

Gymnastics
Metcon (AMRAP – Reps)
5 sets
20 Banded Tricep extension @fast
8-10 Kipping HSPU
Rest 90 seconds

Score: total reps
TC: 15mins

Scaling options
Beginner
5 sets
20 Banded Triceps extension @fast
8-10 DB push press @mod-heavy
Rest 90 seconds

Intermediate
5 sets
20 Banded Triceps extension @fast
4-8 Kipping HSPU
OR
4-8 Feet elevated piked hspu
Rest 90 seconds

COMP
As written
Advanced: add a deficit

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 minutes
2,4,6,8,10, etc
KB Swings 32/24 Kg
1,2,3,4,5, etc
Wall Walks

Score: Rounds + Reps

Scaling options
Beginner
Amrap 10 minutes
2,4,6,8,10, etc
Russian KB Swing @Moderate
2,4,6,8,10, etc
Piked Shoulder Taps
*Can be done with feet on the floor as well

Intermediate
Amrap 10 minutes
2,4,6,8,10, etc
KB Swing @ 24/16 Kg
1,1,1,1,1, etc
Wall walk

COMP
Amrap 10 minutes
2,4,6,8,10, etc
KB snatch 32/24
Ring muscle ups
*Rest 5*
Amrap 8
4,8,12,etc
KBS 32/24
TTB

Extra Accessory
Metcon
3sets
3 Press against pins**
5/side EXPLOSIVE Landmine Row + Press
Rest 60 seconds

Goal: Pressing power

**Hold every rep for 3 seconds pushing as hard as you can