Skill

A) For 10-15min Practice one movement:

• DU, bMU, C2B, Hspu,HSW

B) E2MOM X5

• 30s Max Reps Pull Up or C2B
• 1min AMRAP: DU -Rest 30s-

C) Ring Holds:

EMOM 9:

1) 20s Ring Support Hold
2) 15-20s Chin Over Rings Hold
3) 20s Ring Dip Hold

Metcon

4 Rounds For Time:

• 500m Row
• 20 GHD Sit Up
• 8 Devils Press @2x45lbs

Cap:16min

Accessories

A) Shoulders

3-4x For Quality:

• 10-15 DB Front Raise
• 10-15 Lu Raise
• 20-30 Banded Pull Apart

B) Building

3-4x For Quality:

• 10/10 Hammer Curl
• 10-15 DB Skull Crusher