Wednesday, 11/25

Warm Up

3 Rounds
24 Mountain Climbers 
6 Hanging Scap Retractions
12 Alt Samson Lunges 
6 Dolphin Push Ups

Prep: (10 Minutes)
2×5 Kip Swing + :30 HS Hold + 50 Single Skips
1×3 Strict Pull Up + 2-3 Strict HSPU + 25 Double Unders
1×3 Kipping Pull Up + 3 Kipping HSPU + 25 Double Unders
1-3 Bar Muscle Up + 1-3 Deficit HSPU

Met Con

1 Minute Max Reps Strict HSPU
1 Minute Max Reps Strict Pull Ups 
1 Minute Max Reps Double Unders 
2 Minutes Max Reps Kipping Deficit HSPU*
2 Minutes Max Reps Kipping Pull Ups  
2 Minutes Max Reps Double Unders
3 Minutes Max Reps Kipping HSPU
3 Minutes Max Reps Bar Muscle Ups
3 Minutes Max Double Unders