Warm Up
3 Rounds
6 Rev Hand Spider Lunges
12 Band Good Mornings
6 Hanging Scap Retractions
12 Pause Squats
 
Prep (12 Minutes)
1×6 Front Squats+6 Alt FR Lunges+6 Strict Press (bar only)
2×3 Kip Swings+6 Deadlifts+ 6 Alt FR Lunges+3 Thrusters (working up)
1×3 Thrusters (working weight)+ 3 Pull Ups
 
Met Con
In 6 Minutes, complete each couplet for time, rest any remaining time.  6 Minute rest between rounds
 
15 Pull Ups
30 Thrusters (95/63)
15 Pull Ups
 
10 Pull Ups
30 Alt Front Rack Lunges (115/83)
10 Pull Ups
 
5 Pull Ups
30 Deadlifts (205/143)
5 Pull Ups

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