Prehab

MetCon

For Time:

75 Toes to Bar

25 Power Snatch (135/95#)

*Looking for this to be around 10 minutes or less.  Scale the weight on the snatches to be able to move at a steady pace.  

-Rest 5 Minutes-

For Time:

75/60 calorie Row

25 Muscle Ups

*Row steady.  Chi your way through the muscle ups/pull ups.

Scaling Options:

75 Toes to Bar  75 Knees to Chest  75 V-Ups

25 Muscle Ups  50 Chest to Bar Pull Ups  50 Pull Ups

Cash Out:

3 x :30 Hanging L-Sit

Strength

Back Squat (25 Minutes)

10-10-10-10-10

*Work up in weight each set finishing with a heavy set of 10 for the day.  Just some good volume here today.  

Skill Work