June 28, 2022

Tuesday, June 28th 2022

Warm-up
A. General
3 rounds
30 sec Row
30sec on
Banded air squats*
Reverse plank
Double unders
*

B. Mobility
Quadruped rear shoulder stretch
30 sec/side

C. Specific
3 sets
9 Hollow banded lat pull downs
3-7 Transition muscle ups

Gymnastics
Metcon (Time)
For time
30 Ring Muscle-ups

TC: 8 min
Score: Time

Scaling Options
Beginner
20 Ring Rows
20 Push Ups

Intermediate
30 Sling Shot Muscle up to assisted ring dip*
*1 rep is slingshot into ring dip

Perform
As Written

Metcon
Metcon (Time)
5 rounds for time
8 Deficit Kipping HSPU 6/4"
12 Deadlifts 225/155 lbs

KG: 100/70 KG
TC:15 min
Score: Time

Scaling Options
Beginner
16 DB Push Press @2xModerate
12 DL @ moderate

Intermediate
8 Kipping HSPU
12 Deadlifts @ 185/125

Perform
8 Deficit Kipping parallette HSPU
12 DB Shoulder to OH @2×35/25
60 seconds rest

Extra Accessory
Metcon
3 sets
12 Pendlay Rows
12 DB pullovers