June 4, 2021

Friday, June 4th 2021

Warm-up
A. General
2mins Easy Row, Bike, or Run

B. Mobility
PNF lat stretch on box
5 repetitions
– 5 seconds pushing against the box with your elbows
– 5 seconds stretch moving your chest toward the floor

C. Specific
3 x 3-5 reps on the Ring mu progression

Beginner (slow speed):
1)
2)

Intermediate (faster speed)

Advanced (fast hip speed):
Box supported mu

Gymnastics
Metcon (AMRAP – Reps)
EMOM 5minutes
1-5 Ring Muscle-ups

Score: Total reps

Scaling options
Beginner
EMOM 5
1-5 Ring row @3sec down
1-5 Bench dip @3sec down

Intermediate
EMOM 5
1-5 Box supported mu or CTB or Assisted
1-5 Ring dips or feet supported ring dips

COMP
As written

Metcon
Metcon (Time)
For time
50 OH Sit-ups 1×45/25lbs
25 HSPU
50 Box Jumps 24/20"
25 HSPU
50 OH Sit-ups 1×45/25lbs

KG: 20/10
Score: Time
TC: 18mins

Scaling options
Beginner
For time
50 Sit-ups
25 DB push press
50 Box Jumps @low
25 DB push press
50 Sit-ups

Intermediate
For time
50 OH Sit-ups @25/10lbs
25 Feet elevated piked HSPU
50 Box Jumps @24/20"
25 Feet elevated piked HSPU
50 OH Sit-ups @25/10lbs

COMP
For time
50 GHD Sit-ups
25 HSPU
50 Box Jumps
25 HSPU
50 GHD sit-ups

Extra Accessory
Metcon
3 sets
10 Pause DB Bench Press
10 Tall kneeling Banded angel

Goal: Shoulder Stability

Pause 3sec@chest