Saturday, 4/2

Warm Up

3 Rounds
6 Hanging Scap Retractions
6 Rev Hand Spider Lunges
6 Plank to Squat
6 Jump Squats

Prep (10 minutes)
1×400 M Run
1×6 Kip Swings+6 Thrusters (bar only)
1×6 Knees to chest+ 6 Thrusters (light)
1×6 Toes to bar+ 6 Thrusters (round 1 weight)
1×6 Pull Ups+ 3 Thrusters (round 2 weight)
1x 2-3 Bar MU+ 3 Thrusters (round 3 weight)

Partner MC for time (32 Min cap)

6 Rounds total

9 Toes to Bar
9 Burpees
9 Thrusters (95/65)

Run 800 m
6 Rounds total
6 Chest to Bar Pull Ups
9 Burpees
6 Thrusters (115/80)

Run 800 m
6 rounds total
3 Bar Muscle Ups
9 Burpees
3 Thrusters (135/95)