
Wednesday, 6/23
June 22, 2021
Friday, 6/25
June 24, 2021Warm Up
3 Rounds
6 Hanging Scap Retractions
12 Jumping Jacks
6 Dolphin Push ups
12 Mountain Climbers
Skill
EMOM 8 Minutes (4 Rounds each)
A) Chin Ups*
B) :45 Handstand Hold**
Met Con
Prep (8 Minutes)
1×400 M Run
2x 2 HSPU negatives+5 Kip Swings
2×2-3 HSPU+2-3 Pull Ups
Work
For Time (21 Min Cap)
Run 400 M
15 HSPU
21 Pull Ups
Run 400 M
12 HSPU
15 Pull Ups
Run 400 M
9 HSPU
9 Pull Ups
Run 400 M
Mobility
1 Min OH Band Stretch/side
1 Min Kneeling forearm Stretch/side
*Chin Up Progression:
0: 5 Bar in Rack chin ups
1-4: 2-5 Strict Chin Ups (do not need to be unbroken)
5-9: 5-8 Strict Chin Ups (do not need to be unbroken)
10+: 8-12 Strict Chin Ups (do not need to be unbroken)
** Handstand Hold:
Scale to wall walk or pike position
Scale up to Freestanding or handstand walk practice
In Met Con
Scale Pull Ups to Jumping Pull Ups or Ring Rows
Scale up to CTB
Scale HSPU to 1-2 Ab mats or DB Push Press (double DBs, weight should allow rounds to be done in 2-3 sets)
Scale Up to Strict or Deficit HSPU