Public Whiteboard

Auto Scroll Page

Components

Metcon

Settings

Workout

Tuesday, June 28th 2022

A. General
3 rounds
30 sec Row
30sec on
Banded air squats*
Reverse plank
Double unders
*https://youtu.be/HkqVZcTlcPo

B. Mobility
Quadruped rear shoulder stretch
30 sec/side
https://youtu.be/eYovIztVZos

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

Gymnastics

A: 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

B: 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 @2x35/25
60 seconds rest

Extra Accessory

Metcon (No Measure)

3 sets
12 Pendlay Rows
12 DB pullovers

Want to see some of these movements in action? Check out our .