Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Band Good Mornings
15 Mountain Climbers
Prep
1×3 Hollow Hold + Arch Hold on Pull up Bar (pause at each position)
1×3-5 Kip Swings + :20 Bike + 5 Russian KB Swings
1×3-5 Kip Swings + :20 Bike + 5 OH KB Swings
Met Con
EMOM 24 Min (6 xeach)
A) 12/8 Cals on Assault Bike
B) 5-10 Pull Ups*
C) 15 KB Swings
D) 15 Hollow Rocks
3 Rounds NFT
10-15 DB Wrist Extensions
10 Supinated Grip Band Pull aparts
*Pull ups should be no more than two sets, work on fluid kip if possible
