Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Reverse Hand Spider Lunges
5 Dolphin Push Ups
10 Band Pull Aparts
Prep:
1×6 Strict Press (bar only) + 3 Kip Swings + 6 Step Ups
1×6 Push Press + 3 Burpee Box Step Overs + 6 Alt DB Snatch
1×3 Push Press + 3 Kip Swings + DB Box Step Overs
1×3 Push Press + 3 Pull Ups + 3 DB Burpee Box Step Overs
Met Con
AMRAP in 30 rounds of :30 work, :30 Rest
60 Alt DB Snatch
30 Push Press (M:135/115/95/75, W:93/78/63/53)
15 Muscle Ups/60 Pull Ups*
30 DB Burpee Box Step Overs**
15 Muscle Ups/60 Pull Ups
30 Push Press
60 Alt DB Snatch
*Muscle Ups may be Ring or Bar
Scale to 60 or 30 Pull Ups, or 30 Jumping Pull Ups or Ring Rows
**For each DB Box Step Over, bring DBs to floor and jump back into Burpee with hands on DBs (chest to DBs)
May release DBs to jump or step up to Standing, then pick up DBs and step onto and over the box. Step up may be lateral to box.
