Monday, 7/8
July 7, 2019
Wednesday, 7/10
July 9, 2019

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Spider Lunges

6 Alt T Push ups

6 Hips to Wall

Prep:

2×3 Kip Swings+6 Alt DB Snatch+ 6 KB Swings+ 30 Single Skips

1×2 Bar Muscle Ups (or scaled option)

Met Con

For time (32 Min Cap)

Run 400

4 Bar Muscle Ups

Run 400

4 Bar Muscle Ups

12 Alt DB Snatch (M:70/W:50)

Run 400

4 Bar Muscle Ups

12 Alt DB Snatch

24 Push Ups

Run 400

4 Bar Muscle Ups

12 Alt DB Snatch

24 Push Ups

36 KB Swings

Run 400

4 Bar Muscle Ups

12 Alt DB Snatch

24 Push Ups

36 KB Swings

120 Double Unders

Scale Bar Muscle Ups to 2 Reps/round or 8 CTB Pull Ups or 12 Pull Ups/ Jumping Pull ups/Ring Rows