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Friday, August 20th 2021

Warm-up
A. General
2 sets
30sec Bike/Row/Ski/100m Run
5 btn press
10 Banded T pull aparts

B. Mobility
Banded wall slides
7-10 reps slow and controlled

C. Specific
2 sets
7 Tall kneeling Banded Angels
5 x 1 1/2 press*
*Press to forehead and pause, back down to shoulders, TNG into a full press overhead. This is one rep.

Gymnastics
Metcon (AMRAP – Rounds and Reps)
Death by Strict press

EMOM @75%
1 strict press
2 strict press
3 strict press
Etc… until death

Score: Rounds + reps
TC: 10mins

Scaling options
Beginner
EMOM 10 mins
3-5 Strict press @moderate

Intermediate
As written

COMP
Death by HSPU

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14minutes
50 Cal Bike/Ski/Row
40 Wall Balls 20/14 lbs
20 Ring Muscle-ups

KG: 10/7
Score: Rounds + reps

Scaling options
Beginner
Amrap 14
30 Cal Bike/Ski/Row
30 Wall Balls @light
20 Ring rows + 20 Box dips

Intermediate
Amrap 14
40-50 Cal Bike/Ski/Row
30-40 Wall Balls @20/14 lbs
20 Box transition muscle-ups
OR
20 Pull-ups/CTB + 20 Ring dips

COMP
Amrap 14 @80% effort
50 Cal Bike erg
40 Wall Balls @20/14
30 Ring Muscle-ups

Extra Accessory
Metcon
3 sets
10 Standing band pull apart
10 Standing Band pull down
Rest 60 seconds