Tuesday, 4/27

Warm Up

3 Rounds
6 Hanging Scap Retractions
6 Squat to Bootstrappers
6 Alt T Push Ups
6 Jump Squats

Gymnastic Skill

EMOM 8 Minutes
A) 10-20 Alt Shoulder Taps
B) 5-10 Strict Pull Ups

Prep (8 Minutes)
2×5 Kip Swings+5 Cals (easy/moderate pace)
2×3-5 Toes to Bar+6 Alt DB Snatch (light/working weight)+ 5 cals (moderate/fast0
1×10 Cal Sprint

Met Con

AMRAP 15 minutes
10 Toes to Bar
10 Cals Bike/Row
10 Alt DB Snatch (50/35, Rx+70/50)
10 Cals Bike/Row

Scale Strict Pull Ups to Strict Band Assisted or Ring Rows