Tuesday, 1/25

Warm Up

3 Rounds
6 Hanging Scap Retractions
12 Spider Lunges
6 Alt T Push Ups
12 Jump Squats

Prep (8 Minutes)
2x :30 Row+5 Kip Swings (on rings for RMU)
2x 10 Alt DB Snatch+2-3 Kip w/ Hips to rings/bar (repeat Kip Swings for those doing non MU option)
2x:15 Row sprint+1-2 MU (or 2-3 Pull Ups)

Met Con

2 Rounds each, in 3 minutes

3 Ring Muscle Ups
21/15 Cal Row
Max Ring Muscle Ups in remaining time
Rest 3 Minutes

21/15 Cal Row
20 Alt DB Snatch (50/35)
Row Max Cals in remaining time
Rest 3 Minutes

20 Alt DB Snatch
3 Ring Muscle Ups
Max Alt DB Snatch in remaining time

Rest 3 Minutes

Score by TOTAL Reps+Cals (including buy-ins each round)

MU Scaling:
Lower volume – 1 or 2 rep buy-in
Bar MU

Pull Ups Scaling:

6 CTB or 9 Chin over bar Pull Ups
12 Jumping Pull Ups or Ring Rows