Warm Up
3 Rounds
20 Jumping Jacks
15 Mountain Climbers
10 Squats
5 Hanging Scap Retractions
Prep:
1×3-5 Kip Swings + 5 DB Front Squats (light) + 15 Single Skips
1×3-5 Kip Swings + 5 DB Thrusters (light) + 5 Plank to Squat + 10 Step Ups
1×2-3 Pull Ups (or scaled version) + 5 DB Thrusters (working weight) + 15 Double Unders
Met Con
3 Rounds:
AMRAP 3 Minutes*
9 DB Thrusters (M:50/40/30; W:35/25/20)
35 Double Unders (scale to 50 Single Skips)
then,
AMRAP 3 Minutes
9 Pull Ups (scale to Jumping Pull Ups or Ring Rows)
6 Burpee Box Jumps**
3 Minutes Rest
*3 minute AMRAPS to be done back to back for a total of 6 Minutes of work before a 3 Minute Rest
**Burpee Box Jumps are NOT over the box, and require full extension on top of box
