| Warm up – 3 RNDS |
| 10 Air Squats |
| 10 push ups |
| 30s wrist mobi |
| Skill Practice – 10 Min Cap |
| Rope Climbs |
| Skill Practice – 10 Min Cap |
| HS Walks |
| WOD Prep – warm up |
| EMOM 20 |
| 1) 10 cal bike / rower |
| 2) 10 HSPU |
| 3) 10 Wall Balls 10/7.5 |
| 4) 10 Tyre Flips |
| 5) 2 Rope climbs (8 rope pulls) |
| Stretch – 3 RNDs |
| Scorpion |
| Shoulder distraction (Floor) |
| Splits (Side/Middle) |
Friday – 13 Nov 2020
