3 Rounds of
5 Hanging Scap Retractions
10 Supine Scorpion
5 Squat to Boot Strappers
10 Alt Samson Lunges
EMOM for 24min (6 rounds each):
A) 1/2 Max Strict Pull-Ups*
B) 10 Heavy Russian KB Swings
C) 5 Hollow Rocks + 10 V-Ups + 5 Hollow Rocks
D) 1/2 Max Unbroken Double Unders**
* Scale to 2 Negatives or 5 challenging Ring Rows.
**Attempt to complete half the number of your best set of unbroken DUs. If PR is less than 20, try to get 20 per round. Scale to max Single Skips in 45 seconds.
4 rounds of
10 Single Arm DB Rows each arm (AHAP)
20 Windshield Wipers
10 Band Pull Aparts
– Perform Rows as heavy possible, then immediately do Windshield Wipers, and finish with Pull Aparts. Rest 1:30 between sets.