Shoulder 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
Skill
Pacing
WOD
A- 3x 3
Strict press
B-10 minute AMRAP
1 rope climb
10 TTR
10 box jumps
10 box jumps
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