Friday, 3/11

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Pause Squats

6 Rev Hand Spider Lunges

6 Jump Squats

1:30 Death Stretch/side (:45 low/:45 high)

Prep (10 minutes)

1×5 Front Squats+5 Strict Press+5 Thrusters (bar)

2×5 Kip Swings+5 Thrusters (light, 1^st weight)+ :30 Jump Rope

1×5 Pull Ups+5 Thrusters (2^nd weight)+15 Double Unders

1×3-5 Pull Ups/2-3 BMU+3 thrusters (3^rd weight)+ 15 Double Unders

Open 22.3

For Time (12 min cap)

21 Pull Ups

42 Double Unders

21 Thrusters (95/65)

18 CTB Pull Ups

36 Double Unders

18 Thrusters (115/75)

15 Pull Ups

30 Double Unders

15 Thrusters (135/85)