Warm Up
3 Rounds
6 Hanging Scap Retractions
20’ Bear Crawl
6 Pause Squats
20’ Spider Crawl
Skill
3 Minute Strict Handstand Push Up Test
Scale to 1-2 Ab Mats or Push Ups
Prep (8 Min)
1×5 Thrusters with bar
2×5 Thrusters (working up)+5 Kip Swings
1×3 Thrusters (working weight)+ 3 Pull Ups
Met Con
Every 2 Minutes for 18 Min (9 Rounds)
5 Thrusters (as heavy as possible while completing all sets unbroken)
7 Pull Ups
35 Double Unders
Scaling Options
Scale Pull ups to Band Assisted or Ring Rows
Scale DUs to 70 Single Skips
