Saturday, 3/5

Warm Up

3 Rounds

15 Jumping Jacks

10 Rev Hand Spider Lunges

15 Mountain Climbers

5 Hanging Scap Retractions

Prep (8 minutes)

2×5 Kip Swings+10 Front Squats (bar only)+:30 Jump Rope

1×3-5 Pull Ups+5 Hang Squat Cleans+15 Double Unders

1×5 Toes to Bar+5 Hang Clusters

1×3-5 Bar MU+5 Hang Clusters

Met Con

In 10 Minutes,

66 Double Unders

33 Front Squats (95/65)

66 Double Unders

33 Pull Ups

Rest remaining time

In 10 minutes,

44 Double Unders

22 Hang Squat Cleans

44 Double Unders

22 Toes to Bar

Rest in remaining time

In 10 minutes,

22 Double Unders

11 Hang Squat Clusters

22 Double Unders

11 Bar Muscle Ups