Tuesday, 1/19

Warm Up

3 Rounds
6 Hanging Scap Retractions
12 Band Good Mornings
6 Spider Lunge w/ reach up
12 Mountain Climbers

EMOM 10 Min

A) 5-8 Dips
B) near max unbroken Strict Chin Ups*

Met Con

Prep (6 Minutes)
2×5 Russian KB Swings+ 30 Single Skips
1×10 Russian KB Swings+15 Double Unders
1×5 Push Ups+15 Double Unders

Work

2 Rounds
In 2 minutes:
15 Russian KB Swings 
15 Push Ups
Max Double Unders in remaining time
Rest 1 Minute

In 2 minutes:
15 Push Ups
30 Double Unders
Max Russian KB Swings in remaining time
Rest 1 Minute

In 2 minutes:
30 Double Unders
15 Russian KB Swings 
Max Push Ups in remaining time
Rest 1 Minute

Chin Up scaling
1-2 negatives
Band assisted Strict Pull Ups
Rows on Bar in Rack