Wednesday, 8/11

Warm Up

3 Rounds
5 Hanging Scap Retractions
10 Rev Hand Spider lunges
15 Squats
20 Mountain Climbers

Prep (10 Minutes)
:30 Row
2×5 Thrusters (bar/light)+5 Kip Swings
:30 Bike
2×5 Thrusters (working weight)+1-3 Muscle Ups (or 3-5 Pull Ups)
:30 Row (sprint)
:30 Rest
:30 Bike (sprint)

Met Con

4 Rounds
1:30 Row Max Cals
:30 Rest
1:30 Thrusters (95/65)
:30 Rest
1:30 Bike Max Cals
:30 Rest
1:30 Muscle Ups (Ring or Bar)
:30 Rest
Score: Cals + Reps
Bonus score: total Muscle Ups (Ring or Bar)

Scale MU to:
Pull Ups (CTB, chin over bar)
Ring Rows (challenging between 3-5 reps at a time)