Friday, 11/20

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 (6 rds each) alternating between:

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
6 Rounds of
:30 Max Pull-ups
:30 Rest
:30 Max Russian Plate Twists
:30 Rest
:30 Max Double Unders (scale down to single skips)