Warm Up
3 Rounds
5 Pause Squats
5 Squat to Bootstrappers
5 Dolphin Push Ups
5 Hanging Scap Retractions
Work
Prep:
1×3 Hang Hi Pull+ 3 Hang Power Cleans+3 Strict Press (bar only)
2×3 Hang Power Cleans+ 3 Push Press (working up)+3 Kip Swings
5 Rounds for time, working 1 minute on/1 minute off, 15 round cap)
7 Hang Power Cleans (M:135/95/65, W:93/63/45)
14 Push Ups
7 Shoulder to OH
14 Pull Ups
Scaling Options:
½ volume: scale Pull Ups and/or Push Ups to 7 reps
Scale Pull Ups to 14 Jumping Pull Ups or 7 Ring Rows
Scale Push Ups to 7 with hands on a box
