Monday, 4/5

Warm Up

3 Rounds
6 Hanging Scap Retractions
12 Pause Squats
6 Reverse Hand Spider Lunges
12 Mountain Climbers

1:30 Death Stretch/side (:45 low/:45 high)

Prep (9 Minutes)
1×5 Front Squats+5 Strict Press+5 Thrusters (bar only)
2×5 Thrusters (light)+5 Kip Swings+ :30 Bike/Row (building)
2×3-5 Thrusters (working weight)+3-5 Pull Ups+ :15 Bike/Row (sprint)

Met Con

In 4 minutes
15/10 Cals
15 Thrusters (75/55)
15 Pull Ups
Max Cals in remaining time

Rest 1 Minute

15 Thrusters
15 Pull ups
15/10 Cals
Max Thrusters

Rest 1 Minute

15 Pull Ups
15/10 Cals
15 Thrusters
Max Pull Ups

Rest 1 Minute

15/10 Cals
15 Thrusters
15 Pull Ups
Max Cals

Pull Up Scaling:
3,6,or 9 per round (should take :30-1:00)
Jumping Pull Ups or Ring Rows