Thursday, 8/26

Warm Up

3 Rounds 
5 Hanging Scap Retraction
10 Hips to Wall
5 Squat to Bootstrapers
10 Jump Squats

Strength

Deadlift
Prep:
1×10 RDL w/Bar
3 sets of 5 Deadlifts working up weight 

Every 3 Minutes for 21 Minutes (7 Sets) 
Set 1 + 2: 3 Reps (55-60% 1rm) 
Set 3 + 4: 3 Reps (65-75%)
Set 5 – 8: 3 Reps (80 + %) work up to 3 rep training max

Increase the weight every set as long as technique is solid – no tempo, reps should be touch and go and any grip is allowed

Met Con

Prep:
2×6 Kip Swings+ 6 Step Ups
1×3 Pull Ups+ 6 Box Jumps

For time (8 Minute Cap) 
21-15-9
Pull Ups
Box Jumps 

Pull Up scaling:
Scale up to Chest to Bar
Scale Reps to 14-10-6 or 7-5-3
Jumping Pull Ups