Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Spider Lunges
6 Alt T Push ups
6 Hips to Wall
Prep:
2×3 Kip Swings+6 Alt DB Snatch+ 6 KB Swings+ 30 Single Skips
1×2 Bar Muscle Ups (or scaled option)
Met Con
For time (32 Min Cap)
Run 400
4 Bar Muscle Ups
Run 400
4 Bar Muscle Ups
12 Alt DB Snatch (M:70/W:50)
Run 400
4 Bar Muscle Ups
12 Alt DB Snatch
24 Push Ups
Run 400
4 Bar Muscle Ups
12 Alt DB Snatch
24 Push Ups
36 KB Swings
Run 400
4 Bar Muscle Ups
12 Alt DB Snatch
24 Push Ups
36 KB Swings
120 Double Unders
Scale Bar Muscle Ups to 2 Reps/round or 8 CTB Pull Ups or 12 Pull Ups/ Jumping Pull ups/Ring Rows
