Warm Up
3 Rounds
5 Hanging Scap retractions
5 Squat to Bootstrappers
5 Band Pull Apart complex
5 Dolphin Push Ups
Met Con
Pull Up Baseline Test: Max Unbroken Pull Ups
Scaled – STRICT with single band
Rx – Chin over bar
Scale-up – Chest to Bar
EMOM 24 Minutes (8 Rounds each)*
A) 1/4-1/3 Max Pullups
B) 8 Alt DB Snatch
C) 12 Hollow Rocks
3 Rounds NFT
10 DB Powell Raise/side
10-15 Seated DB wrist extensions
*Scale Pull Ups in EMOM to 5 band assisted or 5 Challenging Ring Rows + 5 Band Pull Aparts
