-Warm Up-

 

 

11 minutes

 

2 rounds

 

10 shoulder openers

10 banded row

3 static open close

:20 GHD hollow hold

 

Skill/Strength

 

- Bar Muscle Ups-

 

5 rounds

 

3 beat swings

5 bench bar muscle ups

5 banded snap ups

5 banded lat pulldowns

 

 

-WOD-

 

2 RFT

 

20 cals assault bike

10 OHS