Tuesday, 11/3

Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 Band Pull Aparts
5 OH Band Pull Aparts
10 Band Curls

then,

1 min OH Band Stretch

Skill
EMOM for 12 Min (6x each)

1. 5 Kip Swings + 2 Negatives
   • scale up to: 2 Strict Pull-ups + 3-5 Kipping Pull-Ups /OR/ 3 Strict Pull-ups + max unbroken Butterfly Pull-ups
2. 5 V-Ups + 10 Hollow Rocks + 5 V-Ups

Met-Con
AMRAP in 12 Minutes of
9 Box Jumps
12 Alt DB Snatch
15 Push Ups