Warm Up
3 Rounds
15 Jumping Jacks
5 Hanging Scap Retractions
15 Mountain Climbers
5 Plank to Squat
Prep:
1×3 Kip Swings+6 DB Snatch (light)
1×3 Kip Swings+6 DB Snatch (working weight)
1×3 Pull Ups (or scaled version)
Met Con (30 Min Cap)
15 Burpees
30 Pull Ups*
15 Burpees
30 Alt DB Snatch
15 Burpees
30 Push Ups
Rest 3 Minutes
12 Burpees
24 Pull Ups
12 Burpees
24 Alt DB Snatch
12 Burpees
24 Push Ups
Rest 3 Minutes
9 Burpees
18 Pull Ups
9 Burpees
18 Alt DB Snatch
9 Burpees
18 Push Ups
*Pull Ups Scaling Options:
– 20/16/12 (2/3 volume)
– 10/8/6 (1/3 volume)
– 20/16/12 Jumping Pull Ups or Ring Rows
