June 11, 2022

Saturday, June 11th 2022

Warm-up
A. General
2 rnds
Partner WU
– Run 200m with light medball, pass @ 100m
– 20 Plank med ball toss
– 20 tall kneeling med ball chest pass

B. Set-up
Help athletes get setup for ring muscle ups and ring muscle up modifications
Allow for time to warm up, prepare setup and address modifications while advance athletes setup muscle up rings

C. Specific
2 rnds
6 Wall Balls
1 RMU or SUB
20 DU or SU

Metcon
Metcon (Time)
10 rounds for time
20 Wall ball 20/14 lbs
4 Ring Muscle-ups
30 Double-unders

KG: 9/7 KG
TC: 20 min
Score: Time

Scaling Options
Beginner
10 Wall Balls @ moderate
4 Assisted Pull Ups
4 Bench Dips
30 Single Unders

Intermediate
15 Wall Balls @ 20/14 lbs
1 RMU or 4 C2B
30 DU (or 60 SU)

Perform
As Written

Metcon (Time)
Team Version
30 rounds for time
12 Wall Balls 20/14 lbs
2 RMU
30 DU

Athletes must alternate movements every round:

Rnd 1 =
Partner 1, 12 Wall Balls
Partner 2, 2 RMU
Partner 1, 30 DU

Rnd 2=
Partner 2, 12 Wall Balls
Partner 1, 2 RMU
Partner 2, 30 DU

ETC

Extra Accessory
Metcon
3 sets
10 Body saw
50’/arm Single arm farmer Carry @Heavy