Monday, 11/15

Warm Up

3 Rounds
5 Hanging Scap Retractions
10 Rev Hand Spider Lunges
15 Squats (pause/regular/jumping)
20 Jumping Jacks

Prep (9 Minutes)
1×5 Front Squats+5 Strict Press+5 Thrusters (bar only)
2×5 Kip Swings+5 Thrusters (working up)+ :30 Row
1×3-5 Pull Ups+5 Thrusters (working weight)+:30 Jump Rope
1×3-5 Pull Ups+5 DB Thrusters+:30 Jump Rope

EMOM 18 (6x each)

A) Max repeatable Pull Ups/Muscle Ups
B) 6 Thrusters (115/80)
C) Row 12/9 Cals

Met Con

3 Rounds for Time (7 min Cap)
15 DB Thrusters (40/25)
60 Double Unders

Mobility

1 Min Single Leg flexion/side
1 Min Standing Calf Stretch/side