Sunday, 2/23

Warm Up

3 Rounds
5 Hanging Scap Retractions
25 Jumping Jacks
5 Dolphin Push Ups
25 Mountain Climbers

Gymnastic Skill

Muscle Up (20 Min)
1×3 False Grip Scap Retractions on Rings
3×3 Kip Swings on Rings+3 Jump to Support on (low) Rings
3×3 Kip Swing w/ Pull to Hips+3 Ring Dips

Met Con

For Time (25 Min Cap)
3 Rounds of
50 Double Unders
10 DB Devil Press

2 Rounds of
50 Squats (unweighted)
10 DB Hang Power Cleans+ Jerks

1 Round of
50 Alt DB Snatch
10 Muscle Ups

Mobility

2 Rounds

1 Min OH band Stretch/side

1 Min Standing calf stretch/side

Scale MU to:
10 Bar Muscle ups
20 CTB Pull Ups
25 Pull ups
30 Jumping Pull Ups/Ring Rows