Monday, 4/25

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Squat to Bootstrappers

6 Alt T Push Ups

6 Supine Scorpion

Skill

EMOM 12 Minutes (4 rounds each)

A)5-8 ½ Kneeling DB Press/side

B)3-5 Strict Pull Ups*

C) L-Sit**

* scale Strict Pull Ups to 5 Band Assisted or 1-2 negatives

– scale up to weighted if 5+ is easy (still do round 1 unweighted)

** L-Sit can be on rings, parallettes, or between boxes (scale to on or both knees tucked)

– get in max hold time in :45, doesn’t need to be unbroken

Met Con

Prep (6 minutes)

:30 HS Hold

1×5 Burpees+10 Alt DB Snatch

2×2-3 HSPU+4 Alt Single DB Devils Press+5 Dips

Work

For time (21 Min Cap)

30 Strict HSPU

30 Alt Single DB Devils Press

30 Ring Dips

30 Alt Single DB Devils Press

30 HSPU