Monday, 1/4

Warm Up

3 Rounds 

10 Band Good Mornings

5 Hanging Scap Retractions

10 Squats (pause/reg/jump)

5 Dolphin Push Ups 

Prep (10 Minutes) 

1×5 Hang Power Clean+5 Strict Press+5 Push Press +10 Front Squat (bar only)

2×5 Kip Swings +5 Clean and Jerk (light/moderate)+5 Wall Balls 

1×5 Pull Ups + 3 Clean and Jerk (working weight)+5 Wall Balls 

1×3 Bar MU (or scaled option) 

Met Con

15 Minute AMRAP of 

60 Wall Balls (20/14)

30 Cleans & Jerks (135/95)

15 Bar Muscle Ups 

3 Rounds NFT

30 Flutter Kicks

20 Russian plate Twists (w/straight arms)

10 V Ups

BMU Scaling: 

5 Bar Muscle ups

30 Pull Ups 

15 Pull Ups

30 Jumping Pull Ups or Ring Rows