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Tuesday, August 17th 2021

Warm-up
A. General
3min Bike/Row/Ski @increasing intensity

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

C. Specific
C1. Shoulder activation
2 sets
5 Hollow banded lat pull downs
5 scap pulls
5 beat swings

C2. B mu skill progression
3 sets
Beginner:
5-7 Beat swings
5-7 Jumping CTB*
*Focus on timing the positions of arch to hollow
Intermediate:
3-5 Glide Kip
3-5 Hip to Bar
Advanced:
3-5 Explosive Arch to Hollow + hip to bar

1-3 Bar muscle ups:
Regular, weighted, jumping

Gymnastics
Metcon (AMRAP – Reps)
EMOM 5minutes
4-6 reps Bar Muscle-ups

Score: Total reps

Scaling options
Beginner
EMOM 5
4-6 Jumping or Assisted CTB
Intermediate
EMOM 5
4-6 Jumping Bar Mu
COMP
1-5 reps every 30 seconds

Metcon
Metcon (Time)
5 rounds for time
2 Rope climbs
60 Double -unders
20 DB Front rack lunges 2×50/35lbs

KG: 22.5/15
Score: Time
TC: 18mins

Scaling options
Beginner
5 rounds
2 Floor Rope climbs
60 Single unders*
20 Lunges
*Attempt a double under every 10-20 reps

Intermediate
5 rounds
1 Rope climb
30 Double unders
20 DB Front rack lunges @2×35/25lbs

COMP
5 rounds
3 Rope climb
75 Double unders
75′ DB Front rack lunges

Extra Accessory
Metcon
Side Lying DB external rotations
2 x 15/side
Rest as needed between sets