Friday, 11/8

Warm Up

3 Rounds

12 Squats (pause/regular/jump)

6 Hanging Scap Retraction 

12 Mountain Climbers

6 OH Band Pull Aparts

12 Squats (pause/regular/jump)

6 Hanging Scap Retraction 

12 Mountain Climbers

6 OH Band Pull Aparts

Prep (12 min)

1×5 Med Ball Front Squats+5 Kip Swings

:30 row 

1×5 Med Ball Jump Squats+ Kip Swings

:30 Row

1×5 Wall Ball+2-3 Muscle Ups or scaled option

Met Con

AMRAP 20

18 Wall Ball

12 Cal Row

6 Muscle Up

Scale Muscle Ups to 

2-3 reps

Bar Muscle Ups (can also be 2-3 reps)

6 CTB Pull Ups 

6 Pull Ups

6 Jumping Pull Ups

Mobility

2 Rounds

1 min OH band stretch/side

1 min Single Leg Flexion/side