3 Rounds
6 Hanging Scap Retractions
6 Alt T Push Ups
6 Band Pull Apart Complex
6 Supine Scorpion
Max Unbroken Strict Pull Ups
Prep (6 Minutes)
3×5 Kip Swings+5 DB Push Press+ 10 Hollow Rocks+ 10 Arch Rocks
For Time (9 Min cap)
15-12-9-6-3
Pull Ups
DB Push Press (50s/35s)
1 Min OH Band Stretch/side
1 Min Band Trap Stretch/side