Warm up
100m run
10 Tea Cups
10 Squat round arch
10 Cat/Cow
10 Bird/Dog
10 Passive/active hang
Skill (15min)
Pull up Practice
*scaled options
- Banded
- Ring Row (3 foot position In front, inline, behind)
METCON
For Time (25min Cap)
15 Rounds for Time
1 Power Clean & Jerk 60/40
2 Burpee over bar
3 Box Jumps 24/20
4 Butterfly sit ups
5 KB Swings 24/16
Cool Down
Up/Down Dog
Cat/Cow
Forward Fold
Scorpion
Twisted Cross
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