Warm-up: 0:00-12:00

1. Crossover Symmetry Activation OR Banded 7s

• Perform 7 reps of each movement

Workout Prep
1 set (at workout pace):
2 Burpee Box Jump Overs (at workout height)
2 Bar Muscle Up
2 Burpee Box Jump Overs (at workout height)
2 Bar Muscle Up
2 Burpee Box Jump Overs (at workout height)

Movement Prep/Activation and Increasing Heart Rate
1 Sets
1:00 Ski OR Row (moderate)
5 No Jump Burpee
10 Hanging Scap Retractions
5 Kip to Swing
5 Box Jump
-Then-
Warm up to workout heights w/1 Bar Muscle Up after each height increase.

Metcon: 14:00-36:00

3 Rounds
3 Bar Muscle Ups
8 Burpee Box Jump Over (24/20)
-rest 2 minutes-
2 Rounds
6 Bar Muscle Ups
12 Burpee Box Jump Overs (24/20)
-rest 2 minutes-
1 Round
12 Bar Muscle Ups
18 Burpee Box Jump Overs (24/20)

Barbell Prep: 38:00-48:00

2 Sets
Burgener Warm up Snatch – 3-5 reps at each position

Strength: 50:00-60:00

*Do a set every 2 minutes.

5 Sets
3 High Hang Power Snatch @6-7/10 RPE + 5 Jump and Shrug w/Empty Barbell

CD:

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2x 45 Second Ring Tricep Stretch
2x 1 Minute Ring Bicep Stretch
2x 10 Reverse Leg Raises (each side)