Chelsea

Strength

Cash In: 10min empty bar Jerk tech

Chelsea
30min EMOM
5 Pull-ups
10 Push Ups
15 Air Squats

If "impossible" to complete even 1min: scale reps to 3, 6, 9
If 'timing out' aroujnd the 5-15min : complete emom for as long as possible, once you 'time out', scale to 3,6,9 after a minute of rest

WARMUP
3 Rounds: 2 Around the World Luges (fwd, side, back, back, side, fwd x 2), 10 beat swings, 15 KBS, 5 burpees

MOBILITY
5 reverse lunges with a twist each leg
5 worlds greatest each leg
1min (5s contract, 5s relax) child's pose on box
10 inchorm scorpions + 10 marching calves b/w each
5 pigeon to hip flexor each
10 alternating cossack squats

metcon SPECIFIC WARMUP
3 rounds:
3 Pull-ups
4 Push-ups
5 Air-Squats
Increase speed each round

INTENTION
This is a benchmark and a great test of gymnastics & aerobic endurance
That said, it's hard. If you don't usually get 20+ rounds in Cindy you will liikely 'time out' early. That's ok.
2 Options: 1, scale from the beginning to something you can finish in 30-42s.
2, go for it. Learn what your 'RX' score is & then take a minute of and continue on at a scale that you can finish the round in 30-40s

SCALES
Can scale reps to 3/6/9
or
Scale pull-ups to jumping pull-ups as long as you can get onto the box quickly
Scale Push-ups to band under chest or hands on box

 

MetCon

Cash out: Flight Simulator (10min time cap)

KINDA EQUIPPED

Chelsea
30min EMOM
5 Pull-ups
10 Push Ups
15 Air Squats

If "impossible" to complete even 1min: scale reps to 3, 6, 9
If 'timing out' aroujnd the 5-15min : complete emom for as long as possible, once you 'time out', scale to 3,6,9 after a minute of rest

BODYWEIGHT / HOUSEHOLD GEAR

Chelsea
30min EMOM
3 High Plank Walk Outs
10 Push Ups
15 Air Squats

If "impossible" to complete even 1min: scale reps to 3, 6, 9
If 'timing out' aroujnd the 5-15min : complete emom for as long as possible, once you 'time out', scale to 3,6,9 after a minute of rest