Thursday, 10/8

Warm Up

3 Rounds 
6 Hanging Scap Retractions
6 Spider Lunge w/ reach up
6 Dolphin Push Ups
6 Alt Samson Lunges

Bar MU Prep (20 Minutes) 
2x:20-:45 Handstand Hold*+10 Prone PVC Dislocates+5 Kip Swings 
2×2-3 HSPU Negatives**+5 Knees to Chest w/ Hip Drive 
2×2-3 Bar Jumping Transitions*+10 Step Ups+5 Planks to Squat 
2×1-2 Bar MU attempts (or 2-4 Pull ups)+2 HSPU (or scaled option)+3 Burpee Box Jump Overs

Met Con

12 Minute AMRAP of 
4 Bar Muscle Ups
8 Burpee Box Jump Overs (24”/20”)
12 Handstand Push Ups 

Bar Muscle Up Scaling: 
Lower Volume to 2 reps or 
12 Pull Ups
12 Jumping Pull Ups

HSPU Scaling:
Lower volume to 8, 6 or 4 reps (something you could complete in 1-2 sets when fresh)
Use 1-2 Ab Mats (w/hands on floor)
Seated DB Press (moderately heavy 1-2 sets every round)

* Scale HS Hold to Pike Position Hold w/hips over shoulders (feet on box if able)
** scale Negatives to 3-5 Pike Position Push Up negatives (feet on floor, not box) or continue with static hold