Warm Up
3 Rounds
5 Hanging Scap Retractions
5 Pause Squats
10 Reverse Hand Spider Lunges
5 Plank to Squat
5 Jump Squats
10 Alt Samson Lunges
2:00 Death stretch/side (1:00 low/:100 high)
Met Con
Prep:
1×5 Front Squats+5 Strict Press (bar only)
2×5 Thrusters + 5 Kip Swings
In 8 Minutes
25 Pull Ups
50 Thrusters (M:105/75, W:73/53)
25 Pull Ups
Rest 8 Minutes
In 8 Minutes
20 Toes to Bar
40 OH Lunges
20 Toes to Bar
Rest 8 Minutes
In 8 Minutes
15 Bastards
30 Hang Power Cleans
15 Bastards
1 Min OH Band stretch/side
1 Min Single Leg flexion/ side
Pull Up Scaling Options:
10 Band Assisted + 15 Jumping Pull Ups
10 Jumping Pull ups+ 15 Ring Rows
10 Ring Rows+15 Band Pull Aparts
