Warm-up

• 2:00 Row or Run
• –then– 3 Rounds
  • 7 Squat Jumps + 30 second Squat Hold
  • 10 Kip Swings (ring if possible) + 5 Scap Pull Ups
  • 30 Single Unders

Strength:

• Box Back Squat 10×2 at 60% 1RM
• Rest 1 min between sets.

Use a bench or box, control the descent and focus on explosiveness coming back up!

METCON:

• 5 rounds for time of:
  • Row, 250 m
  • 7 Muscle-ups
  • 50 Double Unders

Scaling Options: Sub 14 TTB instead of muscle ups for today. Or 14 C2B, make sure you keep them unbroken or 1 quick break!

Time Cap: 16 mins