Friday, 12/31

Warm Up

3 Rounds

5 Hanging Scap Retractions

10 Rev Hand Spider Lunges

5 Dolphin Push Ups

10 Squats (pause/reg/jump)

Prep (8 Minutes)

250/200 M Row

1×10 Front Squats+10 Strict Press (bar only)+5 kip Swings

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

250/200 M Row

2×5 Thrusters (light/working)+ 3-5 Pull Ups

250/200 M Row

Met Con

As far as possible in 18 Minutes

1000/800 M Row (once), then

1 Round of:

36 Thrusters (95/65)

36 Pull Ups

2 Rounds of:

18 Thrusters

18 Pull Ups

3 Rounds of:

12 Thrusters

12 Pull Ups

Score by total reps (not including row)

If finished under time cap, score as 216+ 1 rep per 3 seconds left under time cap

Mobility

1 Min OH Band Stretch/side

1 Min Bretzel Stretch/side