Friday, 5/21

Warm Up

3 Rounds
5 Hanging Scap Retractions
10 Alt Samson Lunges
5 Rolling Split Straddles
10 Supine Scorpion

Skill

Death by Strict Pull Ups (10 Min Cap)
Zero: Band Assisted, when unable to complete reps, restart at 1
1-4: As Far as possible, when unable to complete reps, continue with a band, restart at 1 with band if needed
5-9: As Far as possible, when unable to complete reps, restart at 1
10+: By 2s, when unable to complete reps, restart at 2

Met Con

Prep (8 Minutes):

1×400 M Run
2×5 Kip Swings+10 Alt Lunges (unweighted)
2×3-5 Toes to Bar+6 Alt FR Lunges (light, working weight)

Work:

3 Rounds for Time (16 Min Cap)
400 M Run
15 Toes to Bar
20 Alt Front Rack DB Lunges (2×40/25s, RX+ 2×24/16 KBs)

Mobility

1:30 OH Band Stretch/side