Warm Up
3 Rounds
6 Hanging Scap Retractions
12 OH Band Pull Aparts
6 Squat to Bootstrappers
12 Band Curls
 
Skill
Pull Up Baseline
Max Strict Pull ups in 3 Minutes
Scale to:
– timed hold with Chin-Over-the-Bar
– max strict Single Band Pull Ups
 
Met Con
As Far As Possible in 12 Minutes
3-6-9-12-15-18 etc
Pull Ups
DB Push Press (M:50s/W:35s)
 
4 Rounds NFT
10 DB Wrist Extension
15 Band Pull Aparts
 


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