Warm Up
3 Rounds
5 Hanging Scap retractions
10 Squats
5 Plank to Squat
10 Rev Hand Spider Lunges
Met Con
Prep:
1×5 Front squats+ 5 Strict Press (bar only)
2×5 Thrusters (working up)+ 5 Kip swings
In 2 minutes work/ 2 minutes rest, 4 minutes work/2 minutes rest, 6 minutes work/2minutes rest and 8 minutes work:
15 Thrusters (M:135/95/75, W:93/63/53)
21 Pull Ups
30 Wall Ball
30 Double Unders
21 Burpees
15 Bar Muscle Ups
Pull Up Scaling:
Jumping Pull Ups
Ring Rows
Double Under Scaling:
15 Mountain Climbers+50 Single Skips
Bar Muscle Up scaling:
Max Toes to Bar in remaining time
