Monday, 6/13

Warm-Up
3 Rounds of
20 Jumping Jacks
20 Mountain Climbers
20 High Knees in Place
5 Hanging Scap Retractions
5 Dolphin Push-Ups
5 Tube Sword Pulls/ side

Met-Con
Run 400m
36 Push-Ups
24 Pull-Ups
12 Alt DB Snatch

Run 800m
24 Push-Ups
16 Pull-Ups
8 Alt DB Snatch
12 Push-Ups
8 Pull-Ups
4 Alt DB Snatch

Run 400m
15 Push-Ups
12 Pull-Ups
6 Alt DB Snatch
12 Push-Ups
8 Pull-Ups
4 Alt DB Snatch
9 Push-Ups
4 Pull-Ups
2 Alt DB Snatch

Scale Push-Ups to Hands on Box or From Knees
Scale Pull-Ups to Band-Assisted Pull-Ups or Ring Rows
For all scaled movements lower reps to ½ each round (12, 8/4, 6/4/2) and make each set challenging at that volume