Monday, 11/30

Warm Up

3 Rounds

6 Hanging Scap Retractions 

12 Band Good Mornings 

6 Rev Hand Spider Lunges 

24 Jumping Jacks

Prep: (8 Minutes) 

1×5 Hang Hi Pull+5 Hang Power Cleans +10 Front Squats (bar only)

1×3 Power Cleans+5 Front Squats (light)+5 Kip Swings

1×3 Front Squats (moderate)+5 Kip Swings+50 Single Skips

1×3 Front Squats(MC working weight)+3-5 Pull Ups + 25 Double Unders

Strength

In 15 Minutes:

Establish a 5 RM Front Squat 

Met Con

AMRAP 15 Minutes 

15 Pull Ups  

10 Front Squats (135/95) 

50 Double Unders 

Pull Up Scaling:

10/5 Pull Ups

15 Jumping Pull Ups

10 Ring Rows

Double Under Scaling:

35/20 double Unders

100 Single Skips