September 5, 2022

Monday, September 5th 2022

Warm-up
A. General
3 sets
30 second Row
3 banded shoulder oscillations

B. Mobility
Handstand superman drill
10-15 repetitions

C. Upper body activation
2 sets
4 Banded pull aparts @ 2-2-2-2
8 Wall slides @ foam roller

Gymnastics
Metcon (AMRAP – Reps)
Part A (5 min)
Max strict HSPU
Metcon (Checkmark)
Part B: Progression 1 (10 min)
4 x X%
Rest as little as possible between unbroken efforts.

Max rep > 30 = 30%
Max rep 20-30 = 40%
Max rep 10-15 = 50%
Max rep < 10 = 10 reps box supported

TC: 15 min
Score: Reps

Scaling Options
Beginner
Z Press @ a 8-10 rep weight

Intermediate
Feet on Box Pike HSPU

Perform
As Written

Metcon
Metcon (Time)
For time
21-15-9
Power Clean 115/75 lbs
TTB

KG: 50/35 KG
TC: 8 min
Score: Time

Scaling Options
Beginner
Power Clean @ RPE 4-5
Abmat situps or Knee raises

Intermediate
Power Clean @95/65
Toes to Eye Level

Perform
As Written

Conditioning
Metcon (Calories)
5rounds (minutes)
40 seconds Max Calories
rest 20 seconds

Extra Accessory
Metcon (Weight)
Core

Half kneeling landmine twist
3 x 12/side