1.Warm up

Samson Stretch Walking

Inchwarm

 

2.Mobility

Band Shoulder Open

Squat Hold Thoracic Rotation

 

3.Skill

Kipping Swing

Bar Muscle Up

 

4.METCON

For Time (17min cap)

50 Squat

40 HR Push up

30 Toes to Bar (A.Chest B.Knee)

20 Power Snatch (95/65)

10 Bar Muscle Up

A. 20 C2B or Band MU

B. 30 Pull up

C. 40 Band Pull up

D. 50 Ring Row