Tuesday, 12/21

Warm Up

3 Rounds
6 Hanging Scap Retractions
6 Spider Lunges
6 Alt T Push Ups
6 Rolling Split Straddles

Prep (9 Minutes)
2×5 Kip Swings+10 Hollow Rocks+5 Prone PVC Dislocates
2x Kip Swings with Hips to Rings/Bar+ 5 Pause Hip Bridges
Spend remaining time warming up as needed

Muscle Up/Pull Up Retest options (6 Min cap)

15 Ring Muscle Ups (scale to 10)
21 Bar Muscle Ups (scale to 15/9)
45 CTB Pull Ups (scale to 30)
45 Pull Ups (scale to 30 or 30 strict band assisted)

Met Con

Prep (4 Minutes)
2×3-5 dips+3 Plank to Squat+6 Russian KB Swings

:40 Work/:20 Rest for 16 Minutes (4 rounds each)
A) Ring Dips
B) Strict Chin Ups
C) Burpees
D) Russian KB Swings (32/20)