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Friday, June 18th 2021

Warm-up
A. General
Row 30 sec
25′ samson stretch lunges
Row 45 sec
10 PVC shoulder dislocates

B. Mobility
Quadruped rear shoulder stretch
30 sec/side

C. Specific
2 sets
10 Strokes on the Rower@ Easy-Hard
3-5 reps of one of the following muscle up complexes:
Feet assisted, knee bent
Feet assisted, legs straight
Feet elevated

Gymnastics
Metcon (AMRAP – Reps)
EMOM 14minutes
Odd: Row 10 strokes hard @Damper 1
Even: 3-6 Ring muscle-ups

Score: Total reps

Scaling Options
Beginner
EMOM 14
Odd: Row 10 strokes hard @Damper 1
Even: 3-6 Jumping pull-ups@2-3sec down + 3-6 Bench dips

Intermediate
EMOM 14
Odd: Row 10 strokes hard @Damper 1
Even: 3-6 Box supported Ring muscle-ups
OR
3-6 CTB + 3-6 Ring dips

Comp
2-3 x EMOM 6
Min 1,4: 3 Weighted Strict Pull-ups
Min 2,5: 5 Slam ball
Min 3,6: 3-6 ring or Bar Muscle-ups
Rest 3 minutes between each EMOM

Metcon
Metcon (Time)
For time
21-15-9
Burpees to target 6/4"
TTB

Score: Time
TC: 10mins

Scaling options
Beginner
21-15-9
Burpees
V-ups or Straight leg sit-ups

Intermediate
21-15-9
Burpees to target
Toes to eye level

COMP
21-15-9
Burpees to target
GHD Sit-ups
Cal Ski

Extra Accessory
Metcon
Contralateral ring plank
3 x 30 sec/side
Rest as needed between sets