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
TTB and relationship to shoulders
WOD
3 rounds for
time:
15 TTB
20 wall ball
shots w/14 m/20
*7 minute time
cap*
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