Wednesday, 12/8

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Rev Hand Spider Lunges

6 Dolphin Push Ups

6 Pause Squats

Prep (10 minutes)

1×5 Front Squats+5 Strict Press (bar only)+5 Kip Swings

1×10 Thrusters (bar only)+5 Kip Swings

9-6-3 Thrusters (using weight from each couplet)+ 2-3 Pull Ups/MU (after first 2 sets)

Met Con

For Time:

Beginning @0:00

15-12-9

Thrusters (95/65)

Pull Ups

@10:00

12-9-6

Thrusters (115/80)

Pull Ups

@20:00

9-6-3

Thrusters (135/95)

Pull Ups

RX+ options:

15-12-9 Thrusters (95/65)/ Pull Ups

12-9-6 Thrusters (115/80)/ CTB Pull Ups

9-6-3 Thrusters (135/95)/Muscle ups