Thursday, 8/6

Warm-Up
3 rounds of
5 Hanging Scap Retractions
10 Supine Scorpion
5 Quadruped Ext and Rotation/ side
10 OH Band Pull Apart
5 Hips to Wall

then,

1 Minute OH Band Stretch

Skill/Strength
EMOM for 12min
A) 6 Kip Swings (scale up to: 3 CTB PU 3+Kip swings OR 6 Butterfly Pull ups)
B) 15 Hollow Rocks+ 6 Arch rocks

Met-Con
6 rounds of:
:45 Max Pullups
:15 Rest
:45 V-Ups
:15 Rest
:45 Double Unders
:15 Rest