Shoulder Activation
Band pull aparts
Shoulder external rotation
Ring shoulder shrugs
Ring rows
Warm up
Band pull aparts
Shoulder external rotation
Ring shoulder shrugs
Ring rows
Warm up
2 minutes jump rope
Planche push ups
Handstand force the extension for 30 seconds
OH Duck walk 10m
Crab walk 10m
Ultra wide supine grip pull ups
TTR
Planche push ups
Handstand force the extension for 30 seconds
OH Duck walk 10m
Crab walk 10m
Ultra wide supine grip pull ups
TTR
Skill
Strict press
WOD
15 minute AMRAP
3 HEAVY weighted ring dips
3 strict press
3 strict press
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