Shoulder Warm up
2 minutes jump rope
Plantch push ups
Handstand force the extension for 30 seconds
OH Duck walk 10m
Crab walk 10m
Ultra wide supine grip pull ups
TTR
Skill
Movement standards
WOD
Thick Mary
20 minute AMRAP
5 HSPU
10 Weighted Pistols w/30 m/50
5 Weighted Pull ups w/30 m/50
5 Weighted Pull ups w/30 m/50
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