A- Shoulder Activation
Band pull apart
Shoulder external rotation
Ring shoulder shrugs
Ring rows
B- 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
HSPU & Power swing
WOD
14x
30:30
-Strict HSPU
-KBS w/35 m/53
GoFit
Warm up
A- Shoulder Activation
Band pull apart
Shoulder external rotation
Ring shoulder shrugs
Ring rows
B- 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
Movement standards
WOD
7x
30:30
-Planche push ups
-V ups
-KBS
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