Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Rev Hand Spider Lunges
6 Plank to Squat
6 Jump Squats
Prep:
1×6 Front Squats+6 Strict Press (bar only)
3-5 Kip Swings
1×6 Thrusters (light)
3-5 Kip Swings
1×6 Thrusters (working weight)
Met Con
For time
6 Rounds
6 Thrusters (M:95/W:63)
9 Pull Ups
Rest 6 Minutes
6 Rounds
6 Thrusters
9 Bar Facing Burpees
Scale Pull ups to Jumping Pull Ups or Ring Rows
