Monday, 7/5
July 4, 2021
Wednesday, 7/7
July 6, 2021

Warm Up

3 Rounds

6 Hanging Scap Retractions

12 Pause Squats

6 Dolphin Push Ups

12 Mountain Climbers

Skill

EMOM 10 Minutes (5 rounds each)

A) Pull Ups*

B) 3-8 Strict Handstand Push Ups**

Met Con

MC Prep (6 minutes)

2×6 Kip Swings+30 Single Skips

1×4 DB Thrusters+6 Knees to Chest+24 Double Unders

1×4 DB Thrusters+6 Toes to Bar+24 Double Unders

“CF Open 20.2”

AMRAP 20 Minutes

4 DB Thrusters (50/35s)

6 Toes to Bar

24 Double Unders

*Pull up Progression

0: 1-2 Negatives (scale to 5 Rin Rows if unable to control 1 negative)

1-4; Max Unbroken Strict Pull Ups

5-9: Max Unbroken Strict Pull Ups

10: Max Unbroken Strict Ring Pull Ups (turn out at bottom, if able to 10, move to Chest to Rings)

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