September 13, 2022

Tuesday, September 13th 2022

Warm-up
A. General
Amrap 5 mins
10/8 cal machine
10 Air squats
20 double unders / single unders

B. Specific
2 sets
6/6 deficit calf raises

6 alternating candlesticks
4 alternating high box step ups
4/4 World’s greatest stretch

Gymnastics
Metcon (Weight)
6 sets @ weighted
6/6 Box elevated pistols @3.2.X.1

TC: 12 min
Score: Weight

Scaling Options
Beginner
8/8 Pistol to Box- Controlled Eccentric

Intermediate
Unweighted- As Written

Perform
N/A

Metcon
“Dionysus” (Time)
For time
40 DB Step up overs 24/20"
100 Double unders
40 DB Thrusters
100 Double unders
40 DB Hang Clean and Jerk
100 Double unders
40 Devil press

@2×50/35lbs

KG: 22.5/15 KG
TC: 18 min
Score: Time

Scaling Options
Beginner
30 DB Step up over @moderate
70 Single unders
30 DB Thrusters @moderate
70 Single unders
30 DB hang Clean and Jerk @moderate
70 Single under
30 Devil press @moderate

Intermediate
40 DB Step up over 35/25lbs
70 Double under
40 DB Thrusters 35/25 lbs
70 Double under
40 DB hang Clean and Jerk 35/25 lbs
70 Double under
40 Devil press 35/25lbs

Perform
As Written

Extra Accessory
Metcon (Checkmark)
RDL airplane
3 x 8/side
Rest as needed between rounds