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
Weighted pull ups and dips
Partner WOD
20 minute Tag
7 DB strict press
3 weighted pull ups with DB
3 weighted dips with DB
*No measure
GoFit
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
DB push press
WOD
5x
20:40
-DB push press
-DB walking lunges
-KBS
-V ups
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