Warm Up
3 Rounds
6 Hanging Scap Retractions
12 Jumping Jacks
6 Alt T Push Ups
12 Split Jacks
 
Skill
6 Rounds
:30 Max Strict Pull Ups
:30 Rest
 
Met Con
3 Rounds for Time (15 Min Cap)
15 Pull Ups
30 Alt DB Snatch (M:50, W:35) (RX+ M 60and up, W:50and up)
60 Double Unders
 
Mobility
2 Rounds
1 Min Kneeling Forearm Stretch
1 Min OH Band Stretch/side

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