Warm-Up
3 rounds of
5 Hanging Scap Retractions
10 Supine Scorpion
5 Rolling Split Straddles
10 OH Band Pull Apart
5 Quadruped Ext & rotation/ side
Skill
EMOM for 12min:
Partner Met-Con
AMRAP in 14 Minutes of
7 Pull-ups
14 KB Swings
7 Burpees
-Partners alternate exercises: A does Pull-ups, B does Swings, A does Squats, B does Pull-ups etc.