Ankle Prep:
10 Calf Raises
10 Anterior Tib Raises
10/side Single Leg calf raise
10 Lateral Line Hop
10/side Single Leg Lateral Line Hops
+
3 Rounds:
20 Single or Double-Under
10 Alternating Deadbug
4 Inchworm to yoga pushup
5 Single leg DB RDLs/side

Equipment Needed: Jump Rope, Barbell

Metcon Prep:
Spend 5 mins on each movement warming up/coaching before the metcon
- Double Unders
- Wall Walks
- Kipping HSPU

For time:
3 Rounds:
15 DB Deadlifts - 50/35lbs (22/15kg) per hand
5 Wall Walks
30 Double Unders
..into...
3 Rounds:
9 DB Farmer Carry Lengths - 50/35lbs (22/15kg) per hand
12 Kipping HSPU's
30 Double Unders
..into...
3 Rounds:
3 DB Burpee Squat Clean Thrusters - 50/35lbs (22/15kg) per hand
9 Strict HSPU's
30 Double Unders

*1 DB Farmer Carry Length = 25ft (7.6m)

*Advanced - Can perform the throwdown as written with 15 Kipping HSPU then 12 Strict HSPU then 9 Wall Facing Strict HSPU in each section

Time Cap - 22 min
Top Scores - 18 min

Scaled:
For time:
3 Rounds:
15 DB Deadlifts - 35/25lbs (15/11kg) per hand
5 Scaled Wall Walks
30 Single Unders
..into...
3 Rounds:
9 DB Farmer Carry Lengths
12 Dbl DB Push Press
30 Single Unders
..into...
3 Rounds:
3 DB Burpee Squat Clean Thrusters
9 Dbl DB Strict Press
30 Single Unders

Beginner:
For time:
3 Rounds:
10 DB Deadlifts - 25/15lbs (11/7kg) per hand
5 Inchworms
15 Lateral Line Hops
..into...
3 Rounds:
6 DB Farmer Carry Lengths
8 Dbl DB Push Press
15 Lateral Line Hops
..into...
3 Rounds:
3 DB Burpee Deadlift
6 Dbl DB Strict Press
15 Lateral Line Hops

Shoulder Health
3-4 Rounds:
8 / side Seated elbow on knee DB External Rotations(slow / controlled eccentric)
8 / side Kettlebell Arm Bar with Internal/External rotation corkscrew
8 / side Bent over Single arm Trap-3 raise

Initial Test:
5 Min AMRAP:
Option 1: Strict Ring Muscle up (Cap 25 reps)
Option 2: Band Assisted Strict Ring Muscle Up (Cap 25 reps)

Weighted Strict False Grip Strict Pull-Up
2 sets of 4-5 reps
Rest 2:30 between sets

Feet Elevated False Grip Ring Row
2 sets of AMRAP (-1) reps @ Slow/controlled tempo.
Rest as needed

2 alternating sets of:
6 Dumbbell One-Arm Bent-Over Row/side each set @ heavy load.
-Rest 1 minute-
Chin Over The Bar Hold for Max Duration
*AMSAP until you accumulate 15 total seconds.
-Rest 1 minute-
6-8 Hanging Scap Circles/direction each set.
-Rest 1 minute-