Sunday, 12/17

Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Alt Samson Lunges
5 Hips to Wall
10 Band Good Mornings

2:00 Death Stretch/side (1:00 low/1:00 high)

Prep:
1×5 Kip Swings+ 10 Step ups+3 Hang Power Cleans + 6 Front Rack Lunges + 4 Push Press (bar only)
1×10 Russian KB Swings+ 5 Plank to Squat+ 5 Ball Slams
1×5 Kip Swings+ 5 Box Jumps+2 Hang Power Cleans + 4 Front Rack Lunges+ 2 Push Press (light)
1x 10 KB Swings+ 5 Burpees+5 Ball Slams

Met Con
In 6 Minutes
20 Pull Ups
40 Box Jumps
20 Pull Ups
Rest 6 Minutes

In 6 Minutes
10 Curtis P (M:135/105/75, W: 93/73/53)
20 Bastards
10 Curtis P
Rest 6 Minutes

In 6 Minutes
30 KB Swings (M:32/24, W:20/16)
Ball Slams
30 KB Swings
Rest 6 Minutes

Mobility
1 Min OH Band stretch/side
1 Min Single Leg Flexion/ side

Pull Up Scaling Options:
10 Band Assisted + 15 Jumping Pull Ups
10 Jumping Pull Ups + 15 Ring Rows
10 Ring Rows+15 Band Pull Aparts