Thursday, 3/4

Warm Up

3 Rounds
4 Hanging Scap Retractions
8 Spider Lunges
4 Squat to Bootstrappers
8 Alt Samson Lunges

Prep (8 Minutes)
2×4 Kip Swings+4 Plank to Squat+8 Step Ups
2×2-4 Pull Ups+4 Burpees+4 Box jump Overs
1×8 DB Step Ups

Met Con

For Time (24 min Cap)
3 Rounds of:
8 Pull Ups*
16 Box Jump Overs
Rest 2 Minutes

3 Rounds of:
8 Pull Ups
16 Burpee Box Jumps 
Rest 2 Minutes

3 Rounds of:
8 Pull Ups
16 Step Ups (Single DB 50/35)

*Scale Pull Ups to:

4 Pull Ups per round

Strict Band Assisted

Jumping or Ring Rows