Tuesday, 7/4: Happy 4th of July!

Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Squats
5 Squat to Bootstrappers
10 Rev Hand Spider Lunges

Met Con Fun
Prep:
1×5 Kip Swings+ 10 Front Squats (bar only)
1×5 Kip Swings+ 10 Thrusters (bar only)
2×5 Thrusters working up

In teams of 4:
Team Run 400 M
Pair A max Thrusters while
Pair B does 100 M Farmers Carry, then pairs switch
Keep running total and work until 241 Thrusters complete

Team Run 400 M
Pair A max Pull Ups while
Pair B does 100 M OH Carry, then pairs switch
Keep running total and work until 241 Pull Ups complete

Team Run 400 M
Pair A max OH Plate Sit Ups while
Pair B does 100 M Walking Lunge then pairs switch
Keep running total and work until 241 OH Plate sit Ups complete

For each exercise, all 4 Teammates run together. Once all finish run, one pair of 2 begin 100 M.(ex Farmers carry) One person walking with both DBs, switching at will While Pair A carry, Pair B complete max thrusters (one barbell, switching at will). Once A return, they take over Thrusters with running total while Pair B carry. Continue switching until 241 reps complete, and Pair carrying returns.

Thrusters:
M: 135/105/75/55
W: 93/68/53/35

Pull up Scaling Options:
Jumping Pull ups
Ring Rows