Thursday, 1/21

Warm Up

3 Rounds
5 Hanging Scap Retractions
10 Rev Hand Spider Lunges
5 Plank to Squat
10 Alt Samson Lunges

Prep (12 minutes)
2×5 Kip Swings+5 Hang Power Cleans+ 5 Front Squats+5 Push Press (bar/light)
2×5 Kip Swings w/ Hip elevation+5 Hang Power Cleans+ 5 Thrusters (light/moderate)
1×5 Knees to Chest+3 Hang Power Cleans+ 3 Thrusters (working weight)
1×2-3 Muscle Ups (or scaled option)+10 Step Ups+ 5 Bar facing Burpees

Met Con

For Time (21 Min Cap)
50 Step Ups
21 Hang Power Cleans (135/95)
40 Toes to Bar
15 Thrusters (135/95)
30 Bar Facing Burpees
9 Ring Muscle Ups/15 Bar MU

Scale MU to:
30 Pull Ups, Jumping Pull Ups, or Ring Rows