Warm Up
3 Rounds
12 Alt Bird Dogs
6 Hanging Scap Retractions
12 Supine Scorpion
6 Alt T Push Ups

EMOM 16 Minutes (4 Rounds each)
A) :45 to accumulate Ring Plank
B)  8 Alligator Rolls
C) Strict Chin Ups (1/3 number from 3 Min Baseline or max in :30, scale to 5 Band assisted or 2-3 Negatives)
D)12 Windshield Wipers

Met Con
3 Rounds
12 DB Hang C&J (M:70/60/50/40/30, W:55/45/35/25/20)
15 Push Ups
Rest 3 min

3 Rounds
12 DB Push Press
15 Burpees

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