DaveL, th, sm_IMG8497

Warm up
3 Rounds
5 Hanging Scap Retractions
10 Squats
15 Jumping Jacks
5 Plank to Squat
10 Alt Bird Dogs
15 Mountain Climbers

Met Con
Prep:
1×5 Kip Swings+10 Step Ups+ 5 Front Squats+5 Strict Press (bar only)
1×5 Kip Swings+5 Box Jumps+ 5 Thrusters (bar only)
1x 3 Toes to Bar* + 5 Thrusters (light)+ 30 single Skips
1×2 Burpee Box Jump Overs+ 5 Thrusters (working weight)+ 15 Double Unders (or 30 Single Skips)

For time (8 Minute Cap)
3-6-9-12-15 Thrusters (M:95/65, W: 63/45)
50-40-30-20-10 Double Unders (scale to 60 Single Skips each round)
Rest 8 Minutes

For time (8 Minute Cap)
15-12-9-6-3
Burpee Box Jump Overs** (24/20)
Toes to Bar

Mobility
1 Minute Single Leg flexion/side
1 Minute Calf Stretch

*Use scaling option to be done in workout
** Both feet must land on box, full extension not required

*Toes to Bar scaling options:
-Hanging Knee Raises
-V-Ups

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