Wednesday, 9/2

Warm-Up
3 rounds of
15 Jumping Jacks
10 Alt Samson Lunges
5 Hanging Scap Retractions
15 Mountain Climbers
10 OH Band Pull-Aparts
5 Band Dislocates

Skill
EMOM for 12min
A) 6 Kip Swings (scale up to: 3 Kip Swing + 4 CTB Pull-Up /OR/ 6-8 Butterfly Pull-ups)
B) 5 V-Ups + 10 Hollow Rocks + 10 Arch Rocks

Met-Con
3 Rounds of 3 minutes AMRAP + 3 minutes Rest
7 Pull-ups
14 KB Swings
21 Double Unders (scale to 42 Single Skips)