Monday 3/13

Shoulder Activation
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

Skill

Strict press

WOD

15 minute AMRAP

3 HEAVY weighted ring dips
3 strict press