Warm Up
3 Rounds
10 Pause Squats
5 Hanging Scap Retractions
10 Rev Hand Spider Lunges
5 Dolphin Push Ups
Prep:
1×5 Front Squats + 5 Strict Press (bar only)
1×5 Thrusters (bar only)
3×3 Thusters (up to third weight) + 3 Kip Swing Pullups or scaled option on last round
Met Con
For time (27 Min cap)
27 Thrusters* M:95/75/55/45,W:63/53/45/33
1 Round Cindy**
21 Thrusters M:105/95/75/65,W:73/63/53/43
2 Rounds Cindy
15 Thrusters M:135/115/95/75,W:93/78/63/53
3 Rounds Cindy
9 Thrusters M:165/135/105/95,W:113/93/73/63
4 Rounds Cindy
* Thrusters go up in weight each round
**1 Round of Cindy is: 5 Pull Ups, 10 Push Ups, 15 Squats
Scale Pull Ups to Jumping or Ring Rows
