Saturday, 12/5

Warm Up

3 Rounds
6 Hanging Scap Retractions 
12 Squats (Pause/Regular/Jumping) 
6 Rev Hand Spider Lunges 
12 Alt Samson Lunges

Prep: (10 Minutes) 
1×10 Front Squats+10 Strict Press (bar only)+5 Kip Swings+10 Step Ups
1×10 Thrusters (bar only)+5 Kip Swings+10 Step Ups
3×5 Thrusters (working up)+2-3 Pull Ups

Met Con

4 Rounds total (2 each)
In 4 Minutes
10 Thrusters (115/80)
40 Step Ups
Max Pull Ups in remaining time
Rest 2 Minutes

In 4 Minutes
15 Pull Ups 
40 Step Ups
Max Thrusters in remaining time 
Rest 2 Minutes

Pull Up Scaling options:
½ reps (in start of rounds)
Jumping Pull Ups
Ring Rows