Warm up
3 Rounds
5 Hanging Scap Retractions
10 Squats
15 Jumping Jacks
5 Plank to Squat
10 Alt Bird Dogs
15 Mountain Climbers
Met Con
Prep:
1×5 Kip Swings+10 Step Ups+ 5 Front Squats+5 Strict Press (bar only)
1×5 Kip Swings+5 Box Jumps+ 5 Thrusters (bar only)
1x 3 Toes to Bar* + 5 Thrusters (light)+ 30 single Skips
1×2 Burpee Box Jump Overs+ 5 Thrusters (working weight)+ 15 Double Unders (or 30 Single Skips)
For time (8 Minute Cap)
3-6-9-12-15 Thrusters (M:95/65, W: 63/45)
50-40-30-20-10 Double Unders (scale to 60 Single Skips each round)
Rest 8 Minutes
For time (8 Minute Cap)
15-12-9-6-3
Burpee Box Jump Overs** (24/20)
Toes to Bar
Mobility
1 Minute Single Leg flexion/side
1 Minute Calf Stretch
*Use scaling option to be done in workout
** Both feet must land on box, full extension not required
*Toes to Bar scaling options:
-Hanging Knee Raises
-V-Ups
