Saturday, 2/27

Warm Up

3 Rounds
5 Hanging Scap Retractions
15 Band Good Mornings
5 Plank to Squat
15 Squats

Skill

EMOM 4 Minutes (2 Rounds)
A) 5 Kip Swings (Rings or Bar)+10 Hollow Rocks
B) 4 Burpees+8 Step Ups

EMOM 4 Minutes (2 Rounds)
A) 2-3 Kip Swings w/ Hip Elevation (Rings or Bar)+5 Kip to Hip Bridge
B) 4 Alt DB Snatch+ 4 Burpee Box Jump Overs

EMOM 4 Minutes (4 Rounds)
2-3 Muscle Ups (Ring or Bar) or attempts*

*Scale MU attempts to:
3-5 Chest to Bar Pull Ups
5 Ring Rows (as close to horizontal as possible)
1-3 Pull Up Negatives

Met Con

“17.1”
For time (20 Min Cap)
10 Alt DB Snatches (50/35)
15 Burpee Box Jump Overs
20 Alt DB Snatches (50/35)
15 Burpee Box jump Overs
30 Alt DB Snatches (50/35)
15 Burpee Box Jump Overs
40 Alt DB Snatches (50/35)
15 Burpee Box Jump Overs
50 Alt DB Snatches (50/35)
15 Burpee Box Jump Overseas