Warm Up
3 Rounds
5 Hanging Scap Retractions
5 Dolphin Push Ups
5 Squat to Bootstrappers
5 Plank to Squat
Met Con
Prep:
1×5 Kip Swings+ 5 DB Front Squats+ 5 DB Push Press (light)+ 10 Step Ups
1×5 Kip Swings+ 5 DB Front Squats + 5 DB Push Press (working weight)+ 5 Box Jumps
1×5 Pull Ups (or option to be used in workout)+ 5 DB Thrusters
In 6 Minutes:
21-15-9
Pull Ups
DB Push Press (M:45/35/25, W:30/25/20)
Rest 6 Minutes
In 6 Minutes:
15-12-9
Burpee Box Jump Overs
V-Ups
Rest 6 Minutes
In 6 Minutes:
12-9-6
Bar Muscle Ups (scale to Box Dips+ Hollow Rocks)*
DB Thrusters (M:45/35/25, W:30/25/20)
Rest 6 Minutes
Pull Up Scaling Options:
Scale reps to 14/10/6 (2/3 volume) or 7/5/3 (1/3 volume)
21/15/9 Jumping Pull Ups
21/15/9 Ring Rows
DB PP reps should remain 21/15/9, with a weight that allows for no more than one break in initial set
*Bar Muscle Up Scaling:
12 Box Dips, 12 Hollow Rocks, 12 DB Thrusters, etc.
